New plan: *glute activation before heading out *keep with n x (5 min run /1 min walk). run maximum of 3 consecutive days. build up to 10 x 5 mins then do 10 min running *long lung stretch when you get back, if cycling 1 min for every hour *include glute box exercise when doing core * only do weighted strengthening once every 2-3 days
Running35:00 5.68 km (6:10 / km) +32m6:00 / km ahr:121 max:160 shoes: Mizuno Wave Rider 22 3
5 x (6 mins run / 1 min walk)
Realised watch wasn't started until 5 mins in
S & C20:00 
UtB Day 26 hips: WU: foot screws eddie the eagle, toe yoga Main Exercises: towel slide hold 4 ways; front, side, back, round the back WD: pigeon, side benf stretch
Bank holiday 100km ride via the Pentlands and Auchengray.
After having a stop half way round I opted to extend the Petlands loop slightly and go via Auchengray on the way back. Loads of people out there given its a bank holiday and good weather.
Highlight was a period of 20 mins racing but not racing punter in Sky kit as I didn't want him to get on my wheel. In the end I gave up and sat up. He was a 70 year old former runner and we had a nice chat.
S & C38:00 
UtB Day 25: Core WU: hip circles, sumo squat rotations, cobra Main Exercises: plank step ups, reverse plank foot lift offs, bear crawl shoulder touch
Then into core on the floor: 3 sets of 6 x 45s[15s]. 60s between sets 6 min plank circuit 10 x ab roller
UtB Day 23: WU: dynamic calf and soleus stretch, spikey ball Main Exercises: isometric chair hold, supine internal rotation with foam roller, side step on forefoot WD: long lunge, downward dog into resting on knees
Running52:09 9.62 km (5:25 / km) +166m4:59 / km ahr:135 max:159 shoes: Mizuno Wave Rider 22 3
50 mins easy in the Hermitage
S & C26:00 
Core on the floor: 3 sets of 6 x 45s[15s]. 60s between sets 6 min plank circuit 10 x ab roller