Core 10:00 [3]
step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(30secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)
Run 26:34 [3] 2.6 mi (10:13 / mi)
ahr:135 max:154 shoes: Hoka road
Usual loop to Ropewalk and back via Sports Centre.