4 PM
Running long 48:14 [1] 10.78 km (4:28 / km)
slept:8.2 shoes: New Balance NB 590 Flash nr.2
Didn't feel good after the long race, knees especially hurt. With Tomi, Miki and Levi who decided to quit after 25.
Excercises 10:00 [1] 0.4 km (25:00 / km)
shoes: New Balance NB 590 Flash nr.2
Just the stretching and tge drills after the strength.
Strength 1:10:00 [3]
shoes: New Balance NB 590 Flash nr.2
5 rounds: 8-8 pistol squats on bosu pillows, 8-8 deadlift 12kg, the "falling on knees" exc 6-6. Then some medicin balls on bosus and push-ups plus 30m attack walks.