| Distance: | 4.53 km |
| Time: | 35:00 |
| Avg Pace: | 7:43 min/km |
| Elevation Gain: | 65 m |
5min on/5min off x 3
Legs feel fine, not 100%, but I'm so used to that. Will get better.
followed by core circuit
2x1min (+30 sec hollow rock, no rest)
Bike, bridge, plank, bird dog, l plank, r plank, supine plank, hollow rock (30sec)
Supine plank is a killer on the hamstrings, haven't done it before.
PM
Calf raises: 2x20
SL squats: 2x15
Clams: 1x100 each side (no hold between reps)
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