6km Aerobic Base Run + Kettlebells

AM:

http://connect.garmin.com/activity/146040034

Distance:	6.32 km
Time:	34:02
Avg Pace:	5:24 min/km

Avg HR: 149 (81%)
Max HR: 162 (88%)

Tried to stick to 145 - 150 HR today, so was a touch slower than yesterday. Feeling pretty good, muscle a bit tight from last nights gym session.

PM:

http://connect.garmin.com/activity/146085248

Warm up jog on the treadmill - trying out the new foot pod. I haven't calibrated it, but it's pretty cool. Will be interesting to see my cadence on outdoor runs.

http://connect.garmin.com/activity/146085250

Strength Conditioning:


20kg KB - 5 rds. 
Left side 5 x swing, 5x jerk, 5 x goblet squat; 
Right side 5 x swing, 5x jerk, 5 x goblet squat 30 sec rest


10:09
Avg HR: 156 (84%)
Max HR: 179 (97%)


Pretty short, but pretty intense. Knew the shoulders wouldn't handle many reps of a 20kg bell, so shortened the reps. Didn't feel like doing anything after this. Haven't had such an anaerobic workout in ages.


Core:


2 x 25 Sit ups
2 x 15 Leg Raises
2 x 12 Back extensions