|Avg Pace:||4:42 min/km|
|Elevation Gain:||32 m|
15min warm up then 20min tempo, which ended up being more like an LT run. Just dipped under 20mins for 5k - avg 3:58 pace. Dead flat on road.
|Humid and cloudy. Richmond Lowlands|
Few rounds of yoga stretches then;
3x8 Bench Press (55kg)
3x8 Bent row (50kg)
3x20 Arm/leg extension on bench