Morning run, evening gym.

7.30am run with the Mountbatten team. I went with the top group again, slow jog to the letter box on Halterworth lane then a fast 600m run through the meadow. Roughly 2.09 for 600m which is pretty good. Few minutes rest and then 800m back again. All the lads ran well and earned the slow jog home.

Went to the rapids in the evening. Warm up on the cross trainer, few lunges to stretch out.
Strength (S) and strength endurance (SE) session:

• Body weight dips (5x11 dips) (SE)
• Back squats (3 sets of 5 squats, 4 min recovery, 42kg) (S)
• front squats (3 sets of 5 squats, 3 min recovery, 32kg) (S)
• Row (5 sets of 30 second fast row, 30 seconds rest (150m average)) (SE)

Good workout, took about 50 mins.