Running50:16 11.66 km (4:19 / km) +81m4:10 / km ahr:117 max:135 shoes: Blue Float
Calves pretty tight this morning.
12 PM
Strength and Conditioning53:00 ahr:90 max:128
Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10 DL Calf raise x 15)
3 x (8 x Front squat @ 35 kg, 40 x DL hops) 3 x (10 x SLDL @ 15 kg, 10 x DB OH Press @ 15 kg) 3 x (20 x Seated calf raise @ 30 kg, 10 x crunch, 10 x twist crunch)
5 PM
Running36:52 5.76 km (6:24 / km) +41m6:11 / km ahr:108 max:155 shoes: Black Fast