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
7 AM
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
8 AM
S & C20:00 [0]
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
5 PM
Cycling (Road)1:32:01 ahr:112 max:148
36.258km +479.6m avg 23.8km/h
90 mins easy via Carrington
For the second time in 5 days a bird has shat on me during my run/cycle. I don't recall this happening on any of the other 3218 runs or 477 rides I've done since 2009. At least this time I didn't bump into a colleague shortly after and have to stop to chat.