Bar-barella

Long Run Double Box Hill… Steady pace, walked the uphills Lap 1 of 2: 14.4km7:52/kmPaceElevation: 612mStrava Lap 2 of 2: 12.6km7:40/kmPaceElevation: 461mStrava  

Run Just getting some miles in before work 5.2km5:54/kmStrava   Gym – PureGym Victoria Warm up with scapular push ups and pull ups 3 x 10 x HS shrugs30s hollow body...

Run Relaxed 10k. ITB a bit dodge after weekend but seems OK now 10.0km5:53/kmStrava  

Gym Good long warm up with some FF stretches 3 x10 x push up plus5 x forward.Xiapeng ES5 x backward Xiaoping ES 4 x 3 x L-sit to tuck shoulder stand...

Home rings etc. 15 minute warm up (body broken) 3 x supersets: 10 x inverse rows10 x scapular push ups 3 x 6 x ring dips with RTO 3 x 2...

Long run To BBQ at Rach’s in Sevenoaks. Endless uphill – bit grim. With 2.5kg pack. 25.1kmDistance6:04/kmPaceElevation: 312m Strava Not a lot of stretching happened after this, and a lot of drinking!

Run Morning jog to gym3.0km6:12/kmStrava Long FF stretches: Lunge B ESHamstring ESShoulder T ESL arm ESFrogCross-legged glute ESCossack ESPikeSide pancake ESPancakeVarious other bits Total 40 min   Home 4 x supersets:...

Gym – Southbank Club 5 x supersets100m elevation on stair machine​500m run (Total of 500m elevation – felt it the next day!) Climbing At Vauxwall.