OY at Teetotal. Red long 5.3km Fun mix of terrain (beech forrest and scrub). Made lots of small mistakes but no epics. Rolled my ankle but it came right pretty quick. Was hot out there, the creeks were refreshing. Worked on using attackpoints, but sometimes I made it hard for myself by going straight instead of safe
Running race 23:23  5.0 km (4:41 / km) shoes: Asics Kahuna 7
5km Spring Series Went a bit slower at start than "usual". Dropped off a bit then gained again and passed one of the guys I started near. Sung "That that don't kill me..." for motivation. Lungs got a good workout towards the end
Running warm up/down 12:55  2.01 km (6:26 / km) shoes: Asics Kahuna 7
Ankle + upper body Did what I could at lunchtime. Doing the rest after 5km + chips + cider was hard work
Week One (To do a pull up) Do one set only of each of the basic exercises (Bench press, shoulder press, push up, elevated feet push up, dips, sit ups-double session) every other day (3 days total). Complete 20-24 reps…not quite to failure but close. After you complete the basic exercises rest a few minutes and then get ready for negative pull-ups. Do 2 to 4 reps.
Running40:00  6.6 km (6:04 / km) shoes: Asics Kahuna 7