Split Squats

18/07/13
6.5 km 31 minutes

22/07/13
'scientific warmup'
(5X10)X(
split squats 13.6 kg each hand both legs
standing dumbell shoulder press 13.6 kg heels together
stiff leg deadlift 52.3 kg
)
5X84 kg deadlift
3X88.6 kg deadlift
1X93 kg deadlift
40 pushups
stretching cooldown
30 pushups

23/07/13
6.5km 31 minutes
hamstrings felt stiff from yesterday.

The heatwave is over, running is easier. I will move up in distance after three sub 30 minute runs in a row.