Run/Walk 27:00  3.33 km (8:06 / km) +4m 8:04 / km
shoes: Asics Cumulus 17
Beautiful morning on the Sea Wall.
6 minute walking warm up then jog 1 minute and walk 2 minutes. If there were any sections of grass, I tried to run on those instead. For some reason, by heart rate wasn't registering.
Strength 44:00 
3 x 20 hip thrust off the low platform (15#)
3 x 12 cable single arm rows (setting 4, 3, 3)
3 x 15 step ups with a lunge off the low platform
3 x 13 dumbbell floor press (40# total)
3 x 15 dumbbell romanian deadlift (50# total)
1 x 30 side lying abduction
1 x 45 seconds feet elevated plank (off treadmill)
1 x 50 seconds side plank
3 x 20 45 degree back extension
3 x 12 calf raises (20#, up with 2 feet, down with 1 foot)
Add in the last two exercises. Calves are still fairly sore from the Chief...
Dragon boating 15:00 
Doing a 4 week Intro to Dragon boating class on Tuesday nights. Absolutey lovely night to be out. For some reason, they put me at the front of the boat, so I really had to be on it! Shoulders and lower back are probably going to be really sore tomorrow. Even though we only really paddled for 100m at a time, it's tiring (but fun)! The class was 1.5 hours, but we had lots of breaks.