Running54:45 11.43 km (4:48 / km) +143m4:31 / km ahr:131 max:147
Was supposed to cross train but shin/calf has been behaving well and the thought of 90mins on a cross trainer is hideous.
Felt good, enjoyed porter.
11 AM
Strength and Conditioning40:00 [1]
3x10
5kg plate lo-hi
Single leg touch down
27.5kg bench
12.5kg single arm row
30kg squat
2x7.5kg seated shoulder press
2x10kg bent over row
40kg RDL
10kg ball slam
Hanging knee tucks