From cam's car to Sportspark for shower and breakfast with Graham. Bumped into the lovely Dani.

Split Summary
===
1) 0.33m - 2:48(8:24/m) 31cal 7.14/9.62mph

Run-walk with Cam
3 x 13 min run-90 sec walk.
Cam had her tum problem, so we took it v easy.

Split Summary
===
1) 0m - 3(51:46/m) 1.16/5.07mph
2) 1.32m - 13:00(9:52/m) 136cal 6.08/6.87mph
3) 0.05m - 1:30(29:37/m) 3cal 2.03/6.12mph
4) 1.25m - 13:00(10:24/m) 130cal 5.77/6.49mph
5) 0.08m - 1:30(18:45/m) 6cal 3.2/5.61mph
6) 1.24m - 13:00(10:30/m) 125cal 5.71/7.01mph
7) 0.01m - 4(13:26/m) 4.46/6.78mph

Run up to Sportspark to meet Cam for run-walk. Got stung by a bee up my nostril, eek.

Split Summary
===
1) 1.82m - 16:04(8:50/m) 184cal 6.79/8.14mph

Supersets x 3.
Jacknife-press up x 12
Single leg bridge x 12 per leg
V up on swiss ball x 12
Glute raises x 12 per leg
Rocking crunch x 15 (8kg)
Toe touch abs x 14

Split Summary
===
1) 0.05m - 5:44(1:50:07/m) 3cal 0.55/3.53mph
2) 0m - 53(4:03:12/m) 0.25/3.28mph
3) 0.06m - 4:48(1:25:08/m) 3cal 0.7/4.28mph
4) 0m - 42(3:29:19/m) 0.29/3.05mph
5) 0.05m - 5:02(1:36:34/m) 3cal 0.62/4.03mph
6) 0.01m - 3:35(5:02:41/m) 0.2/3.47mph

Tready run-walk, faster shorter reps.

2 x 7 min, 1 x 7.57 min (miscalculation) then finish to 5k. Split Summary
===
1) 0.73m - 7:04(9:42/m) 74cal 6.19/7.18mph
2) 0.04m - 1:39(43:41/m) 3cal 1.37/6.24mph
3) 0.72m - 7:03(9:46/m) 74cal 6.14/6.3mph
4) 0.03m - 1:39(52:54/m) 2cal 1.13/6.2mph
5) 0.75m - 7:48(10:20/m) 76cal 5.8/6.16mph
6) 0.03m - 1:48(1:02:08/m) 2cal 0.97/6.05mph
7) 0.36m - 3:35(9:51/m) 37cal 6.09/6.32mph
8) 0.01m - 3(6:54/m) 8.7/5.99mph

20's plenty with Laura - 15kg barbell and 9kg med ball.

Split Summary
===
1) 0m - 3:31(/m)
2) 0m - 3:48(18:14:30/m) 0.06/2.92mph
3) 0m - 1:22(/m)
4) 0m - 3:26(13:37:50/m) 0.07/3.07mph
5) 0.01m - 1:11(2:37:00/m) 0.38/3.21mph
6) 0.02m - 2:58(2:07:00/m) 1cal 0.47/3.23mph
7) 0m - 8(/m)
8) 0.01m - 1:33(5:06:52/m) 0.19/3.21mph
9) 0m - 3:17(31:36:41/m) 0.03/3.11mph

Dready run with Laura.
20 minutes with no stopping!!
Can't believe it.

Split Summary
===
1) 1m - 10:13(10:13/m) 103cal 5.87/6.39mph
2) 0.94m - 9:52(10:32/m) 95cal 5.7/6.01mph

Run-walk with Cam, heat avoidance on the dready.
Step up week:
2 x 14 min run - 90 sec rest
1 x 5 min to finish off.

Split Summary
===
1) 1.05m - 14:00(13:22/m) 85cal 4.49/5.89mph
2) 0.03m - 1:30(53:28/m) 2cal 1.12/5.43mph
3) 1.31m - 14:00(10:40/m) 135cal 5.62/6.12mph
4) 0.03m - 1:30(51:30/m) 2cal 1.17/5.74mph
5) 0.43m - 5:00(11:37/m) 44cal 5.17/6.12mph
6) 0m - 49(4:54:23/m) 0.2/3.32mph

Supersets x 3 with Cam.

Rocking crunch x 12 (9kg)
TT abs x 14

Press up x 12
B/o row x 12 (17.5kg)

Reverse crunch-leg extension x 10
Side plank left-right x 10 pulses
Plank crunches x 10 pulses

Hamstring bridge x 12
Jacknife-press up x 12

Split Summary
===
1) 0.09m - 4:48(51:09/m) 6cal 1.17/3.57mph
2) 0.02m - 2:18(1:58:13/m) 1cal 0.51/3.59mph
3) 0.03m - 2:30(1:34:45/m) 1cal 0.63/3.32mph
4) 0.01m - 1:46(2:18:19/m) 0.43/3.21mph
5) 0.01m - 1:53(4:24:37/m) 0.23/3.34mph
6) 0.01m - 28(1:00:11/m) 1/3.19mph
7) 0m - 1(/m)
8) 0.01m - 4:19(5:17:34/m) 0.19/3.15mph
9) 0.02m - 1:41(1:10:25/m) 1cal 0.85/3.4mph
10) 0.06m - 6:48(1:56:18/m) 4cal 0.52/3.44mph

15kg Barbell - 25 min Dirty 30 with Graham.

Split Summary
===
1) 0.04m - 2:32(58:45/m) 3cal 1.02/3.38mph
2) 0.01m - 59(2:03:42/m) 0.49/3.42mph
3) 0.03m - 3:01(1:27:36/m) 2cal 0.68/3.32mph
4) 0m - 59(4:28:10/m) 0.22/3.32mph
5) 0.02m - 2:48(2:31:26/m) 1cal 0.4/3.23mph
6) 0m - 54(4:25:35/m) 0.23/3.07mph
7) 0.02m - 2:42(2:12:44/m) 1cal 0.45/3.36mph
8) 0.01m - 52(2:25:09/m) 0.41/3.19mph
9) 0.05m - 2:31(48:05/m) 3cal 1.25/3.4mph
10) 0.01m - 1:11(2:29:29/m) 0.4/3.4mph
11) 0.03m - 2:40(1:24:32/m) 2cal 0.71/3.84mph
12) 0.01m - 53(1:32:56/m) 0.65/3.36mph
13) 0.02m - 2:50(2:59:21/m) 1cal 0.34/3.36mph
14) 0m - 14(1:09:11/m) 0.87/3.05mph

Treadmill blast - short 5 min reps x 3 with 60 sec rest. Before barbell workout.

Split Summary
===
1) 0m - 1(8:02/m) 7.45/6.39mph
2) 0.49m - 5:00(10:11/m) 50cal 5.89/6.3mph
3) 0.02m - 1:00(59:38/m) 1cal 1.01/3.82mph
4) 0.33m - 5:00(15:14/m) 23cal 3.94/5.74mph
5) 0.02m - 1:00(46:19/m) 2cal 1.3/5.82mph
6) 0.44m - 5:00(11:15/m) 46cal 5.33/5.49mph
7) 0.04m - 36(13:52/m) 2cal 4.32/4.61mph

Introducing 20's plenty to Cam.
Modified version as follows with 17.5kg barbell.

Toe touch abs x 14
Press up on barbell x 10
Bent over row x 10
Plank touch outs x 20
Shoulder press x 10

About a minute rest between sets.

Split Summary
===
1) 0.01m - 3:29(9:16:27/m) 0.11/3.32mph
2) 0m - 45(3:42:03/m) 0.27/2.86mph
3) 0.01m - 1:20(1:30:11/m) 1cal 0.66/3.42mph
4) 0m - 2:48(12:40:30/m) 0.08/3.34mph
5) 0m - 1:12(12:32:58/m) 0.08/2.88mph
6) 0m - 2:50(25:34:22/m) 0.04/3.32mph
7) 0m - 1:08(10:23:59/m) 0.1/3.28mph
8) 0m - 3:01(/m)
9) 0m - 1:16(11:18:33/m) 0.09/3.38mph
10) 0m - 2:51(18:08:20/m) 0.06/3.17mph
11) 0m - 11(1:05:40/m) 0.91/3.3mph

Tready run with Cam after 20's plenty.
2 x 14 min run-90 sec rest + 5 min fast at end.

Split Summary
===
1) 1.14m - 14:00(12:19/m) 105cal 4.87/6.03mph
2) 0.03m - 1:30(55:53/m) 2cal 1.07/5.36mph
3) 0.84m - 14:00(16:42/m) 64cal 3.59/5.85mph
4) 0.03m - 1:30(48:31/m) 2cal 1.24/5.47mph
5) 0.34m - 5:00(14:37/m) 26cal 4.1/5.99mph
6) 0.02m - 12(9:17/m) 2cal 6.46/6.12mph

To gym to meet Cam for strength and tready run.

Split Summary
===
1) 1m - 9:00(9:00/m) 101cal 6.67/11.35mph
2) 0.84m - 6:48(8:06/m) 85cal 7.4/8.12mph

2 x 12 min run-60 sec walk at faster lone pace. Then about 8 mins back to house.

Humid and hungover. Quite a strong breeze.

Split Summary
===
1) 1m - 8:44(8:44/m) 102cal 6.87/8.56mph
2) 0.39m - 3:17(8:22/m) 39cal 7.17/7.91mph
3) 0.05m - 1:00(20:54/m) 3cal 2.87/7.47mph
4) 1m - 8:48(8:48/m) 100cal 6.81/7.7mph
5) 0.4m - 3:18(8:17/m) 40cal 7.24/7.78mph
6) 0.05m - 58(20:47/m) 3cal 2.89/7.53mph
7) 0.91m - 7:56(8:40/m) 93cal 6.92/7.66mph

Gym after run-wlk.
Supersets x 3.

Rocking crunch x 15 (9kg)
TT abs x 14

Single leg bridge x 15 per leg
Glute raises x 15 per leg

Jacknife press x 12
2 point curl x 10 (9kg)

Reverse crunch-leg extension x 10
Bicycle crunch x 14

Plank to end.

Split Summary
===
1) 0.05m - 5:01(1:38:18/m) 3cal 0.61/3.42mph
2) 0m - 48(/m)
3) 0.01m - 8:17(10:24:22/m) 0.1/3.28mph
4) 0.01m - 24(38:57/m) 1.54/3.19mph
5) 0.03m - 5:39(2:47:31/m) 2cal 0.36/3.59mph
6) 0.05m - 2:54(1:00:24/m) 3cal 0.99/3.49mph
7) 0m - 21(1:09:10/m) 0.87/3.3mph
8) 0m - 1:38(/m)
9) 0m - 23(1:33:29/m) 0.64/2.98mph
10) 0.02m - 5:09(4:08:19/m) 1cal 0.24/3.3mph

From end point with Cam to gym.

Split Summary
===
1) 0.34m - 3:03(8:59/m) 34cal 6.68/8.27mph

With Cam - 2 x 14 min run - 90 sec walk + 5 min run. Humid. Tired.

Split Summary
===
1) 1.37m - 14:00(10:12/m) 141cal 5.88/6.55mph
2) 0.07m - 1:30(21:02/m) 5cal 2.85/6.53mph
3) 1.38m - 14:00(10:08/m) 141cal 5.92/6.47mph
4) 0.07m - 1:30(20:41/m) 5cal 2.9/6.57mph
5) 0.5m - 5:00(9:59/m) 51cal 6.01/6.41mph
6) 0.08m - 1:30(18:32/m) 6cal 3.24/6.22mph

21 press ups in 30 secs
:0)

Split Summary
===
1) 0m - 33(21:19:05/m) 0.05/1.57mph

Tready run before core stuff.

Split Summary
===
1) 1m - 10:03(10:03/m) 102cal 5.97/6.55mph
2) 1m - 10:08(10:08/m) 102cal 5.93/6.3mph
3) 0.2m - 1:52(9:35/m) 19cal 6.26/6.43mph

Bit of core - 2 sets.

Sit ups x 15 (9kg)
V ups x 12
Front plank pulse x 12
L/R plank pulse x 10 each side
TT abs x 14
Alphabet legs
Reverse crunch-leg extension x 10
Single leg bridge x 12 per leg
2.5 min plank to finish

Split Summary
===
1) 0.03m - 6:55(3:31:26/m) 2cal 0.28/3.32mph
2) 0m - 1:15(4:09:35/m) 0.24/3.13mph
3) 0.05m - 8:04(2:45:35/m) 3cal 0.36/3.38mph
4) 0.01m - 1:13(2:10:29/m) 0.46/3.13mph
5) 0m - 8(/m)
6) 0m - 2:27(22:00:03/m) 0.04/3.34mph
7) 0m - 1(/m)

Bike warm up for 10 minutes.
Then Dirty 30 with G - 17.5kg barbell.

Split Summary
===
1) 0.01m - 10:08(24:36:09/m) 0.04/3.15mph
2) 0.02m - 2:59(2:33:34/m) 1cal 0.39/3.23mph
3) 0.01m - 52(1:14:36/m) 0.81/3.42mph
4) 0.02m - 2:25(2:09:21/m) 1cal 0.46/3.32mph
5) 0m - 1:01(4:47:20/m) 0.21/3.23mph
6) 0.02m - 2:25(2:29:01/m) 1cal 0.4/3.82mph
7) 0.01m - 58(2:58:48/m) 0.34/3.28mph
8) 0.04m - 2:02(55:09/m) 2cal 1.09/4.03mph
9) 0m - 27(/m)
10) 0.01m - 1:04(2:34:03/m) 0.39/3.28mph
11) 0.04m - 2:33(1:07:28/m) 2cal 0.89/4.28mph
12) 0.01m - 1:02(2:18:53/m) 0.43/3.23mph
13) 0.03m - 2:36(1:24:07/m) 2cal 0.71/4.22mph
14) 0.01m - 52(2:28:38/m) 0.4/3.26mph
15) 0.05m - 2:32(52:35/m) 3cal 1.14/3.42mph
16) 0.02m - 1:05(45:04/m) 1cal 1.33/3.36mph
17) 0.03m - 2:53(1:45:31/m) 1cal 0.57/3.53mph
18) 0m - 1:06(7:34:01/m) 0.13/2.9mph
19) 0.02m - 2:36(2:27:55/m) 1cal 0.4/3.51mph
20) 0m - 2(/m)

Run-walk, shorter, slightly faster pace (without Cam). 3 stops on top of walks to settle jippy tum.

3 x 10 min run - 60 sec walk.

Split Summary
===
1) 0.07m - 41(9:38/m) 6cal 6.23/7.45mph
2) 1.13m - 10:00(8:51/m) 115cal 6.78/7.58mph
3) 0.05m - 1:00(20:20/m) 4cal 2.95/7.14mph
4) 1.12m - 10:00(8:58/m) 111cal 6.69/7.28mph
5) 0.04m - 1:00(22:34/m) 3cal 2.66/6.93mph
6) 1.19m - 10:00(8:25/m) 118cal 7.13/7.72mph
7) 0.03m - 16(8:24/m) 3cal 7.14/7.24mph

Supersets after tready run.
x3

Rocking crunch x 15 (8kg)
Plank touch outs x 20
Mountain climbers x 20

Press ups x 10
Bent over row x 10 (15kg)
Shoulder press x 10 (15kg)

Hamstring bridge x 12
Sit ups x 10 (8kg)
Deadlifts x 10 (15kg)

Split Summary
===
1) 0.02m - 1:15(55:13/m) 1cal 1.09/4.03mph
2) 0m - 24(1:51:13/m) 0.54/3.47mph
3) 0.02m - 1:06(58:33/m) 1cal 1.02/3.36mph
4) 0.01m - 22(53:07/m) 1.13/3.23mph
5) 0.01m - 1:09(1:54:01/m) 0.53/3.42mph
6) 0.01m - 48(1:38:52/m) 0.61/3.26mph
7) 0.02m - 1:43(1:15:08/m) 1cal 0.8/3.38mph
8) 0.01m - 20(49:26/m) 1.21/3.26mph
9) 0.01m - 1:18(2:36:38/m) 0.38/3.42mph
10) 0m - 27(2:02:59/m) 0.49/3.4mph
11) 0.03m - 1:20(45:58/m) 2cal 1.3/3.92mph
12) 0.01m - 1:04(1:16:27/m) 0.79/3.49mph
13) 0.01m - 2:02(2:41:49/m) 0.37/3.44mph
14) 0m - 27(1:40:50/m) 0.6/3.21mph
15) 0.03m - 4:06(1:59:13/m) 2cal 0.5/3.34mph
16) 0.01m - 33(1:27:54/m) 0.68/3.3mph

Shorter run-walk with Cam today on tready.

14 min run - 90 sec walk/rest x 2.

Split Summary
===
1) 1m - 11:59(11:59/m) 92cal 5.01/6.3mph
2) 0.17m - 2:03(11:47/m) 16cal 5.1/6.18mph
3) 0.02m - 1:40(1:32:41/m) 1cal 0.65/5.45mph
4) 1m - 13:18(13:18/m) 87cal 4.51/6.14mph
5) 0.09m - 1:01(11:04/m) 9cal 5.42/6.03mph
6) 0.01m - 17(21:15/m) 1cal 2.83/6.01mph

To gym to meet Cam.

Split Summary
===
1) 1m - 9:06(9:06/m) 100cal 6.59/7.64mph
2) 0.81m - 6:45(8:20/m) 82cal 7.21/7.7mph

Dirty 30 with Neil after tready run - 17.5kg barbell.

Split Summary
===
1) 0m - 2:44(/m)
2) 0m - 1:12(/m)
3) 0m - 2:45(25:18:55/m) 0.04/3.26mph
4) 0m - 48(3:06:38/m) 0.32/3.15mph
5) 0m - 2:30(23:03:29/m) 0.04/3.26mph
6) 0m - 58(/m)
7) 0m - 3:23(/m)
8) 0m - 57(/m)
9) 0m - 3:16(/m)
10) 0m - 1:11(11:10:27/m) 0.09/3.17mph
11) 0m - 3:26(29:38:08/m) 0.03/3.47mph
12) 0m - 1:07(/m)
13) 0m - 3:19(32:41:59/m) 0.03/3.05mph
14) 0m - 1:00(6:41:19/m) 0.15/3.01mph
15) 0m - 3:58(39:08:07/m) 0.02/3.05mph
16) 0m - 2(/m)

Longest continual run since coming back from injury! :0)

Split Summary
===
1) 1m - 9:45(9:45/m) 103cal 6.15/6.74mph
2) 1m - 8:57(8:57/m) 101cal 6.71/6.85mph
3) 0.8m - 7:29(9:22/m) 81cal 6.41/7.08mph

Early one on our anniversary - 7 years married.
15 min run - 60 sec rest then a bit stop starty for the rest, but not too awful. Just felt a bit warm, v dehydrated and sleepy.

Split Summary
===
1) 1m - 9:16(9:16/m) 101cal 6.48/7.6mph
2) 0.68m - 5:51(8:33/m) 69cal 7.02/7.37mph
3) 0.04m - 53(20:05/m) 3cal 2.99/3.34mph
4) 1m - 8:37(8:37/m) 100cal 6.96/7.97mph
5) 0.94m - 7:49(8:20/m) 95cal 7.2/9.33mph

Supersets x 3 with Cam after tready run, and Aggie joined at the end for last 2 supersets.

Single leg bridge x 12 per leg
Glute raise x 12 per leg
Deadlifts x 10 (15kg)

TT abs x 16
Reverse crunch-leg extension x 10
Side mountain climbers x 20

Scorpion press up-kick back x 12
2 point curl x 10 (9kg)
Bent over row x 10 (15kg)

Jacknife- press up x 15
Hamstring bridge x 12
V up x 12

Split Summary
===
1) 0.05m - 7:21(2:43:00/m) 3cal 0.37/3.34mph
2) 0.01m - 1:21(1:36:17/m) 1cal 0.62/3.38mph
3) 0.05m - 6:34(2:13:12/m) 3cal 0.45/3.92mph
4) 0.03m - 1:34(50:12/m) 2cal 1.19/3.23mph
5) 0m - 21(2:11:51/m) 0.45/3.23mph
6) 0.07m - 7:37(1:52:16/m) 4cal 0.53/3.57mph
7) 0.02m - 41(31:32/m) 1cal 1.9/3.28mph
8) 0.04m - 4:36(1:44:04/m) 3cal 0.58/3.4mph
9) 0.01m - 42(1:21:25/m) 0.74/3.21mph
10) 0.03m - 4:32(2:27:21/m) 2cal 0.41/3.32mph

15 min run - 90 sec walk x 2 with Cam on tready.

Split Summary
===
1) 0.97m - 15:03(15:28/m) 77cal 3.88/6.32mph
2) 0.02m - 1:04(1:02:16/m) 1cal 0.96/3.4mph
3) 0.01m - 44(1:32:45/m) 0.65/3.26mph
4) 1.1m - 15:00(13:39/m) 91cal 4.4/6.41mph
5) 0.02m - 9(8:59/m) 1cal 6.68/6.43mph

Warm up on spin bike followed by Dirty 30 with G (17.5kg).

Split Summary
===
1) 0.02m - 12:17(8:49:27/m) 1cal 0.11/3.34mph
2) 0.02m - 2:33(2:23:24/m) 1cal 0.42/3.76mph
3) 0.01m - 59(2:49:11/m) 0.36/3.17mph
4) 0.02m - 2:34(1:57:10/m) 1cal 0.51/3.36mph
5) 0.01m - 1:03(3:19:42/m) 0.3/3.19mph
6) 0.02m - 2:38(2:31:39/m) 1cal 0.4/3.3mph
7) 0.01m - 1:02(1:30:25/m) 0.66/3.21mph
8) 0.03m - 2:47(1:28:56/m) 2cal 0.68/3.97mph
9) 0.01m - 1:02(1:39:02/m) 0.61/3.3mph
10) 0.02m - 2:50(2:21:50/m) 1cal 0.42/3.4mph
11) 0m - 1:12(4:44:40/m) 0.21/3.09mph
12) 0.03m - 2:43(1:39:39/m) 1cal 0.6/3.9mph
13) 0.01m - 1:15(3:59:40/m) 0.25/3.15mph
14) 0.02m - 2:47(3:04:36/m) 1cal 0.32/3.28mph
15) 0.01m - 1:04(3:24:58/m) 0.29/3.21mph
16) 0.01m - 2:58(3:19:41/m) 1cal 0.3/3.36mph
17) 0m - 2(/m)

A few stops for traffic lights. Tired on second timed 15 minutes with some foot soreness. But was ok, getting better.

Split Summary
===
1) 1.84m - 15:37(8:29/m) 187cal 7.08/9.43mph
2) 1.73m - 15:00(8:39/m) 176cal 6.94/8.41mph
3) 0.03m - 15(7:28/m) 3cal 8.04/7.64mph

Dirty 30 with Laura and Cam.
With 15kg barbell.

Split Summary
===
1) 0.03m - 3:13(1:36:05/m) 2cal 0.62/3.49mph
2) 0.01m - 45(1:16:40/m) 0.78/3.38mph
3) 0.02m - 3:29(3:11:23/m) 1cal 0.31/3.23mph
4) 0m - 1:08(6:55:29/m) 0.15/3.26mph
5) 0.02m - 3:34(3:40:46/m) 1cal 0.27/3.28mph
6) 0m - 59(4:48:59/m) 0.21/3.11mph
7) 0.03m - 3:37(2:11:14/m) 1cal 0.46/3.19mph
8) 0.02m - 1:04(1:07:29/m) 1cal 0.89/3.26mph
9) 0.02m - 3:38(2:26:18/m) 1cal 0.41/3.19mph
10) 0.01m - 1:02(2:42:34/m) 0.37/3.34mph
11) 0.03m - 3:26(2:03:53/m) 1cal 0.49/3.28mph
12) 0.01m - 49(1:10:04/m) 0.86/3.84mph
13) 0.03m - 3:31(2:11:21/m) 1cal 0.46/3.26mph

Run-walk with Cam.
2 x 15 min run - 90 sec walk.

Split Summary
===
1) 0m - 2(/m)
2) 1.52m - 15:00(9:53/m) 156cal 6.07/9.35mph
3) 0.07m - 1:30(20:30/m) 5cal 2.93/6.53mph
4) 1.56m - 15:00(9:36/m) 159cal 6.25/6.74mph
5) 0m - 3(14:55/m) 4.02/6.57mph

To Sportspark.

Split Summary
===
1) 1m - 9:03(9:03/m) 102cal 6.63/8.79mph
2) 1m - 8:20(8:20/m) 102cal 7.2/7.87mph
3) 0.02m - 10(7:30/m) 2cal 7.99/7.6mph

Loosely followed 2 x 15 min, but more like a continual run with a few stops for traffic, tendon soreness and preventing a near stitch event.

Split Summary
===
1) 1m - 8:42(8:42/m) 101cal 6.9/7.6mph
2) 1m - 8:17(8:17/m) 101cal 7.25/7.85mph
3) 1m - 8:12(8:12/m) 102cal 7.32/8.29mph
4) 0.71m - 5:50(8:10/m) 71cal 7.35/8.08mph

After tready run, supersets x 3 with L.

Hamstring bridge x 12
Jacknife press x 12

Upright row x 10 (15kg)
Shoulder press x 10 (15kg)

Front plank x 12 pulse
Left/right plank x10 pulse

Deadlifts x 10 (15kg)
Calf raises x 10 (15kg)

Split Summary
===
1) 0.03m - 5:28(2:38:45/m) 2cal 0.38/3.28mph
2) 0.06m - 5:22(1:31:54/m) 4cal 0.65/3.51mph
3) 0.01m - 1:01(2:04:43/m) 0.48/3.8mph
4) 0.01m - 3:54(5:14:15/m) 0.19/3.47mph
5) 0m - 1:20(5:09:33/m) 0.19/3.13mph
6) 0.03m - 3:53(2:07:20/m) 2cal 0.47/3.59mph
7) 0m - 20(1:12:44/m) 0.83/3.32mph

25 on tready next to L.

Split Summary
===
1) 1m - 10:15(10:15/m) 100cal 5.85/6.89mph
2) 1m - 10:14(10:14/m) 103cal 5.87/6.39mph
3) 0.51m - 4:44(9:20/m) 51cal 6.42/6.76mph

Back to SP for car, then to work.

Split Summary
===
1) 0.31m - 2:44(8:42/m) 33cal 6.9/72.78mph

Run-walk with Cam.
15 min run-90 sec walk-15 min run
Split Summary
===
1) 0m - 2(9:20/m) 6.43/10.6mph
2) 1.51m - 15:00(9:55/m) 157cal 6.05/10.6mph
3) 0.07m - 1:30(20:10/m) 5cal 2.98/5.78mph
4) 1.57m - 15:00(9:32/m) 162cal 6.3/9.96mph
5) 0m - 3(9:19/m) 6.44/6.97mph

Supersets after tready run.

Rocking crunch x 15 (8kg)
TT abs x15
Reverse crunch-leg extension x 10

Deadlifts x 12 (15kg)
Single leg bridge x 15 per leg
Glute raises x 15 per leg

Scorpion press-leg extension x 10
Bent over row x 10 (15kg)
Shoulder press x 10 (15kg)

Split Summary
===
1) 0.07m - 8:40(2:06:01/m) 4cal 0.48/3.47mph
2) 0.01m - 36(1:26:14/m) 0.7/3.36mph
3) 0.05m - 10:19(3:29:24/m) 3cal 0.29/3.42mph
4) 0m - 18(1:47:27/m) 0.56/3.38mph
5) 0.02m - 4:34(3:53:51/m) 1cal 0.26/3.32mph
6) 0.05m - 1:24(29:37/m) 3cal 2.03/3.44mph

Return of the sore tendon - tready 5K. Felt really good and comfy for 4k! :0) Progress.

Split Summary
===
1) 1m - 9:26(9:26/m) 102cal 6.36/7.39mph
2) 1m - 9:21(9:21/m) 102cal 6.42/6.53mph
3) 0.82m - 7:50(9:32/m) 84cal 6.29/6.55mph