Run20:00 [4] 4.3 km (4:39 / km) shoes: Gel Kayano 19
on the treadmill because it's too hot to run outside. ten minutes at 5 min/km, then ten minutes at 4:30 min/km with 3 x 30 sec at 3:45 min/km for some variety
Strength30:00 [3] shoes: Gel Kayano 19
alternated bosu squats with dumbell lunges (3kg weight each hand)
3 x 20 squats
3 x 16 lunges
alternated crunches with oblique bicycle crunches
3 x 15 crunches
3 x 20 bicycle