Monday morn - treadmill workout
warmup 1km at jogging pace
1 x 1000m @15kph - 3mins walking recovery
1 x 600m @ 17.5kph/inc 2deg - 3mins walking rec
1 x 400m @ 20kph/inc 6deg - 1.5mins walking rec
cooldown 1km at jogging pace
10mins of various medicine ball exercises
(probably enough after very hard workout yesterday
in hot sun) - total workout of 4kms

Monday eve - various medicine ball exercises
skipping and about 5 sets of tuck jumps.