spinner bike, 110 rpm, 10 minutes easy, 35 minutes hard, 10 minutes easy. this thing kicks your butt lots of strengthening and stretching stuff
I think Sasha Pachev is on to something here.....2000 miles in a pair of brooks T4 and he never gets injured.... interesting article below:
http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html
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