UtB Day 17 WU: lateral hip openers, leg swings Main Exercises: Deadlift position walking into soleus walking, glute bridge, split squat hold WD: knees to chest, knees side to side, kneeling into downward dog
12 PM
Running35:01 6.94 km (5:03 / km) +39m4:54 / km ahr:136 max:147 shoes: Mizuno Wave Rider 22 3
UtB Day 16 WU: Walking hip flexor stretch, Dynamic Calf stretchs Main Exercises: Monkey squats, Single leg soleus to wall WD: downward dog, pigeon, long lunge
3 PM
Cycling (Road)3:30:13 ahr:123 max:162
86.811km +834.1m avg 24.8km/h
3 1/2 hours easy along the Lang Whang via Auchengray
7 PM
S & C26:00 [0]
Core on the floor: 3 sets of 6 x 45s[15s]. 60s between sets 6 min plank circuit 10 x ab roller
UtB Day 12 WU: Spikey ball on arch of foot, spikey ball on toes with ankle static Main Exercises: On step half squat step overs heel to toe, On step half squat step out sideways and around WD: pigeon and long lunge
UtB Day 11 Core WU: Cobra walkouts, lying down knees to chest, knees bent windscreen Main Exercises: Front Plank leg raises, side plank leg raises, dead bug, WD: cobra into childs pose, downward dog march
5 PM
Cycling (Road)1:35:37 ahr:114 max:140
38.218km +328.7m avg 24.0km/h
Recovery ride via the Lang Whang
7 PM
S & C26:00 [0]
Core on the floor: 3 sets of 8 x 45s[15s]. 60s between sets 10 x ab roller