5 PM
Road Biking (Commute) 22:28 [3] 9.6 km (25.6 kph) +50m
shoes: Specialized Pro Carbon Road
Strength 55:00 [3]
Single leg ex: 3x6x50 - not quite
Db leg ex: 3x6x100
Db leg curl: 3x6x70
S leg curl: 3x6x35
Leg press (not full range): 3x10x50
Single Hamstring pull through: 3x10x13.75
Copenhagens: 3x15
Single Straight calf raise: 3x8
Single lower: 3x6x8
Single bridge: 3x10
Bent glute: 3x30s
Straight glute: 3x30s
Jump on & jump off box (single level): 3x10
Road Biking (Commute) 4:40 [3] 1.3 km (16.7 kph) +20m
shoes: Specialized Pro Carbon Road