6m recovery run – nice low HR

After yesterdays speedy exertions it was time for a nice and easy slow run. Legs were a little stiff to be honest but I concentrated on form and slowing down and ended up with a respectable 56 mins for 6.01 miles – 9:20mm pace and average HR of 18 or 63%.

In the morning went to Letchworth gym for a back session. Having only had porridge for breakfast on the back of last nights run I was clearly under fuelled and struggled throughout the session.

Chin ups – 10,7,8
Dumbell Row – 10 x 14kg, 8 x 20kg, 5 x 22kg, 3 x 24kg
Inverted Pull-up – 10, 10, 10
Straight arm pull down – 10 x 15kg, 8 x 20kg, 5 x 22.5kg 3 x 25kg
Reverse Dumbbell Flyes – 10 x 4kg, 8 x 5kg, 5 x 6kg, 3 x 7kg

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