Saturday morning 9.30am - A variation of yesterday.
Decided to run my timed 1170m lake run tomorrow
before taking Fleur to State at Olympic Park.
Today - warmup 1km jogging pace then -
1 x 3:15 @20kph with 2:30 walking recovery
1 x 2.30 @20kph with 2:30 walking recovery
1 x 1.45 @20kph/inc 6deg with 1:30 walk recov
cooldown 1km jogging pace and 2 sets of med ball/
skipping and tuck jumps (15/20) with light jog to
finish up. Then spent about 10mins with the kids
and the skipping ropes having some fun!"

The 3:15 run @20kph on the treadmill is very
taxing. I believe that by doing this run quite often
my ability to run at a strong pace will improve
dramatically. Gradually, i hope to increase the length
of this run in increments of 15secs and/or using some
incline.