Weights and Engine Building 60r20 70% HRR progress

Trained pre work yesterday - weights program

5 min warm up on bike and some stretches

Squat - Barx5, 35kgx4, 40kgx3, 45kgx2, 50kgx1
           70kgx5x3

Overhead Press - Barx5, 10kgx4, 15kgx3, 20kgx2, 25kgx1
           30kgx5x3

Deadlift  - Barx5, 40kgx4, 50kgx3, 60kgx2, 70kgx1
           80kgx5

Lat Pulldown 3x8x86kg

No lunch session as appointment for Lilly with Enable Ireland

This morning woke with one nostril blocked and a throat feeling like sandpaper but as it is purely a head cold (ie not traveled to the chest) so back to 60r20 70% HRR - wasn't expecting anything great on this but maybe a false positive due to either starting slower or the cold lowering the HR I got the best result so far since being back

15,813m 1:53.8 r20 HR Ave 140 HR Max 146 TE 2.7