Switching things up a bit, I went for a long run on a beach about 50 minutes out of the city. I ran for about 30 minutes at a light-moderate pace, I'm not sure the distance but if I had to guess I would say somewhere in the range of 4km. What I like about sand running is it works the stablizers in the lower legs, everything around the ankle and soleus. It doesn't do much for V02 maximum but that's not overly important, I am doing plenty of circuit work based around training capacity.
   I also did a quick core circuit in the evening

TODAY'S WORKOUT

30 minutes of sand running
20 crunches
40 bicycles
20 crunches
20 bicycles
3x10 pike
3x10 seated twisters
3x10 V-sits
3x10 scissors
2 two minute planks
Left plank/right plank a minute each