ABCs to warm up then 4sets x 10reps groups of super sets with short recoveries (15s between sets); arms, legs and core.
Calf raises/squats/KB swings
Roll outs/Russian twist/Hips
Cool down stretching.
Walking15:00  1.75 km (8:34 / km)
More leisurely sans poles at LT
Officially declaring freedom from muscle strains and other injuries - for once!