Running (trail/fell) 45:22 [3] 5.74 mi (7:54 / mi) +11m 7:51 / mi
slept:8.5
45’ easy
Warm up with the new plan but also included some leg swings and part of the lunge matrix.
Felt heavy in the legs for the first 5’ but eased off and felt reasonably good and bouncy in my stride. Ran along the canal towpath out and back. Ran out with a tail wind and back with a headwind but didn’t seem to effect me too much. Bit stiff through the hip flexors for the past few days but eased off today and didn’t seem to effect the run.
Strength tx 30:00 [3]
Same session that Duncan has given me. Could tell I haven’t done it for a week as felt tougher than it should have been.
Adductor side planks (60” each side)
Windmills x10 each side
Dead bug x20
Ab crunches passing Swiss ball hand to feet x20 - could feel this one working me hard
Donkey kicks x20
Single leg hip bridge x20
Windwioers x20