6km Recovery Pace Run + Strength Week 3 Day 2

http://connect.garmin.com/activity/159909375

Distance:	6.01 km
Time:	36:19
Avg Pace:	6:04 min/km
Elevation Gain:	31 m

Avg HR:	136 (74%)
Max HR:	144 (78%)

Ran in the big, cushioned Nike Lunarflys as a strategy to try and let the feet and legs really get some recovery. Not a great shoe to run in. Actually haven't run in them since around this time last year probably.

PM: Strength

300m Jog warm up followed by - quick feet, high knees, butt kicks, kick throughs then;

2 x 30 mountain climbers

5 x 5+5 20kg KB snatches on the minute

2x10 reverse push ups (on rings)

4 x 4+4 Lunges (20kg KB)

3 x 10 Romanian Deadlifts (20kg KB)

50 Toe raises

50 Wipers

30 sec on, 30 sec off abs; sit ups, left side sit ups, right side sit ups, v-ups, 2 x plank, left side plank, right side plank, hollow rock, sit ups

2 x 20 Calf raises (20kg KB)