Run

• 21m 40s
• 4.00 kms
• 05m 25s /KM

Tough week this one. The 5:00am get ups are getting to me this week. The 3:00pm finishes are awesome, but it takes incredible effort to get out and do something.

One lap of the tan was all I could manage. I'm ok with the pace.

Strength

• 15m

Actually entered the gym! Mainly stuck to body weight exercises like sit ups, push ups, tricep dips, plank. Did some hamstring curls with fitball and finished with the foam roller.

Sport

• Bike Trainer
• 07m

Quick warm up on the bike before we were booted off due to a class

Run

• 43m 34s
• 7.10 kms
• 06m 08s /KM

I was pumped for this run, the humidity had disappeared and I just felt ready to get out there. I was thinking along the lines of 12km. But ugh it was a struggle to get to 4km. After 5km I walked and then as it started to rain I ran back.

Definitely needed to have a snack prior to running.

Bike

• 29m
• 11.00 kms
• 22.76 KM/hr

I rode Mr T's Willier. It's nice and light, but his seat is way too low for me. I was overloading my knees/quads so I pulled up short. I did two hill repeats before heading in.

Strength

• 05m

30x modified burpees.
4x 15 sit ups

Run

• 30m
• 4.00 kms
• 07m 30s /KM

Seriously who in their wisdom would schedule PE after lunch? You have to wonder...

I was in a world of GI discomfort.

We did run throughs and then 4x400m where the bends were a slow jog and the straights were 80-90% effort.