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Wednesday, November 14, 2012

40min w/ 20min Tempo + Strength

http://connect.garmin.com/activity/243104953#

Distance:8.52 km
Time:40:01
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
PM: Strength

Few rounds of yoga stretches then;

3x8 Bench Press (55kg)
3x8 Bent row (50kg)
3x20 Arm/leg extension on bench
1min plank
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