5km - slow, just to pick up bike from train station
20km - To see Olympic torch and commuting
Bit the bullet and joined the posh gym down the road. 10mins on treadmill seeing how fast and steep it will go - couple of mins at 20km/hr no problem there and I think it goes faster! 15% incline which is plenty.
- Weights - Squats, Calf raises, Eccentric hamstrings, External shoulder rotation, Glut presses (got some funny looks) Single leg squats, Golfers pick up with kettle bell.