Week 5 day 4 pt session & 10m slow run after

Call me mad running cat.

Session booked with Cath my personal trainer at 5pm and then planned a long slow run with Mrs FRC soon after.

Pt session really hard , dripping with sweat after and some nasty exercises, kettle bells returned and really work you hard. Also canoeing with bar with no weight, odd but tough.

The hardest exercise though by far was interval training on a rowing machine. Normal pace 33-36 strokes per minute then a slow pace of 15-20 so the machine resisted you at top of each stoke. Only 6 x 1 minute fast/slow but legs & both shaking after. A bit of refuelling & 30 minute break then 10.5 mile long slow run, around 10.30 min miles but comfortably on low heart rate range less than 140 bpm.

Stretches every 2-3 miles but even so tough on my feet hence the picture. Ice needed regularly to sooth them.

Rest day tomorrow.