2 sets Suitcase deadlift 26kg Step ups 2 x 10kg Split squats 2 x 10kg Arabesques 12kg Angel & devil 2 x 5kg on back, 2 x 2kg on front Hamstring curls 20 each leg Side plank knee to chest 60s Reverse plank 60s Swiss ball straight leg bridge x 18 Pull ups 11/7 Push ups x 20 Captains chair leg raises x 30
Cycling (MTB) 3:03:00 
37 miles of gravel (canal and High Peak Trail). After an initial false start (I hard to turn home after a couple of miles for Matt to sort to my gears) it was a nice ride. All easy, especially on the canal as there were so many people around.
Running (easy) 40:00  4.5 mi (8:53 / mi) +131m8:09 / mi shoes: Clifton 6
Loop around the lanes. Kept it short as I was a bit worried it was worse yesterday. Ankle was fine. Again, no better, no worse.