AM: 20kg KB Swings. As many reps in 5mins
Good way to get the HR up. Need more strength in shoulders and wrists. So humid.
MIDDAY: 5km http://runkeeper.com/user/adrianmiles/activity/23180221
Solid tempo, very hot midday run. Ran in old Nike Free 3.0 and felt pretty good.
PM: 5km http://runkeeper.com/user/adrianmiles/activity/23189400
Very slow pace, jogged while my wife rode. (She had a bit of difficulty negotiating the roads - doesn't help there's virtually no brakes) A bit of discomfort when I first put the shoes on (old Nike Free 3.0 again) Very sweaty day all up.