| 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.
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| 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
1min plank
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