Distance: | 17.23 km |
Time: | 42:20 |
Avg Speed: | 24.4 km/h |
Elevation Gain: | 203 m |
PM: Strength
3x10 Squat (40kg-40kg-45kg)
3x10 Bench press (40kg)
3x15 Lunges (12kg) Seem to be irritating the knee
4x15 Rows (20kg then 3 x 25kg) easily go heavier
2x20 Single leg descending squats
Plank 1min, Left Side plank 30sec, Right side plank 30sec, Plank 1 min, Hollow Rock 30sec
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