Walkajoggeroo warm up/down (P tread) 15:00 2.2 km (6:49 / km) +50m 6:07 / km
Freelance through CA redwoods.
Strength (P strength) 20:00 
WWO1 Runners strength
3 min warm up dynamic lunges/planks/twists; 45 sec recovery
3sets of 30sec reps with 2x15#, 45 sec recovery;
Front racked squats to balance R and L
Fwd Lunge R and L
Rev lunge R and L
Plank with mountain climbers and rows
2 mins broad jump top jump twist to 6 jump squats
Walkajoggeroo warm up/down 10:00 1.6 km (6:15 / km) +16m 5:57 / km
Jog to walk cool down.
Walking (small trail) 24:00  2.5 km (9:36 / km) +55m 8:39 / km
LT outing - fine, warm day.