Wednesday 24th August 2016

Run

To gym and back

Distance: 3.6km
Pace: 5:40/km
Strava

 

Intervals

4 x:
30s lunges
20s rest
30s burpees
20s rest
30s mountain climbers
20s rest
30s 20kg kettle bell swings
20s rest
30s tuck jumps
No rest between sets

 

Cycle 1

Distance: 4.1km
Speed: 20.9km/h
Strava

 

Strength session

At PureGym Sydenham

10 x pull ups
10 x pull ups
10 x pull ups
7, 3 x pull ups
7, 3 x pull ups
1m30s rests

20 x dips
20 x dips
15, 5 x dips
15, 5 x dips
10, 10 x dips
1m30s rests

(Comma indicates a pause in the set – just enough to start again)

3 x 3 x Dragon flags

Neck was starting to tighten so left it at that

5m stretch

 

Cycle 2

Distance: 10.4km
Speed: 19.1km/h
Strava

 

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