Tuesday, April 4, 2017

Run

Warm up
1.0km @ 5:39/km (Strava)

5km at wheezing threshold. Several stops for pain subsidence. New shoes good.
5.0km @ 4:53/km (Strava)

Cool down crawl
1.0km @ 5:48/km (Strava)

 

Ride

Picked up fixed bike, went to hairdressers (shut), gym, Sainsbury’s. It’s a start.

5.9km
Av Speed 16.4km/h

Strava

 

Gym

3 x 10 x CTF push ups
10 x scapular pull ups
7 x 2s pause pull ups

10 Swiss ball pikes

10 pull ups
8 / 8
6 / 6
4 / 4
2 / 2

3 x 10 x The Cook Bridge/Cook Hip Lift
Alternating sets with
3 x 10 x Glute Bridge With March

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