run gu <-> mono 45:43 (timed from now on via phone not playlist)
2 sets 15kg bb squats
leg stretches

Bike hoose <-> sbp

21/9/14 JC TRX 3 sets
standing press 5.5kg x2 2 sets

22/9/14run gu <-> mono 46.35

*Playlist*
Bleed 4:03
Swastika Eyes 7:05 (11.08)
Eye of the Tiger 4.02 (15.10)
AAF 3.27 (18.37)
IODM 4.56 (23.33)
AoS 2.45 (26.48)
CFLAB 3.51 (30.21)
WW 4.10 (34.31)
MS 4.53 (39.03)
Thunderstruck 4.52 (43.55)
DLAL 4.24 (48.19)
Buffy 2.30 (50.49)

Run 7.7km gu <-> mono bit faster than last time
10kg bar squats 2 sets
leg stretches
W 10st 6.8lb on gym scale

KM
TRX:
l side down plank 2 sets
r plank 3 sets
plank 2 sets
bridge 2 sets
Alternating suspended crunch 2 sets

Run 7.7km gu <-> mono 46:06

13/9/14 bike hoose <->mgl, bag work
14/9/14 jc trx 3 sets

Run gu <-> gsq 36:28 6.1 km

KM
trx stationary bridge x2
trx raising bridge 1 set
trx sp 2 sets l n r
trx pland raise lower 2 sets

Run 6.75 km gu <-> cc 39.00, leg, back stretches

Bag work
JC TRX 2 sets

5/9/14 Run 6.7K 39:30 legs stiff from Weds KM leg work

KM
ground front, side planks, 2 sets each
trx crunches 2 sets

A - Run 6.7k 42:25 INSUFFICIENT HYDRATION, (IBS?)
E - TRX OBE 3 sets HR 2 sets, back, leg stretches