Running 23:10 [3] 5.0 km (4:38 / km)
Lunch time run. felt really good today. a few days running in a row and getting back into it again after ironman china, plus the added addition of being included in the world champs is motivation to stop hibernating
Running 50:00 [3] 5.6 km (8:56 / km)
AFL umpire training
800m warm up
10*400m
In between 400m
1. 30 Squats, 20 dips
2. 20 Burpees, 20 Decline push ups
3. 20 Lunges, 20 Decline push ups
4. 20 Push ups, 30 Crunches
5. 30 Squats
repeat set of 5.
800m cool down.
went a bit hard early on. struggled the second set