Running (commute) 44:00 [3]
weight:178lbs shoes: Screwshoes -Brooks Adrenaline
5400 total. 30:30 in on towpath, with 2 lydiard hills (1min total). back along market with speedplay, about 9 minutes of push and 2x bounds
Running tempo (bound, lydiard & spdplay) 10:00 [4]
shoes: Screwshoes -Brooks Adrenaline
Strength (plyo and pushups etc) 10:00 [1]
3 types of jumps, usual strength