131106

178.0.
Morning flow - foam roll and the stick for my hamstrings, calves and back.
Morning track session - dynamic warm up, 6 x 400 with 200 walk/jog recovery. Post run - the stick for calves, hamstrings and quads, and stretch.
Evening session - 3 miles easy, 3 dumbbell circuits  #30 swings x 8, #20 high pulls x 10, #30 shoulder press x 8, #30 lateral squats x 10, #30 row x 10, #30 dead lift x 8, #10 curls x 12 and crunches x 10.
Push ups - 40, 3 x 20 (-800)
Pull ups - 8