Monday morning - treadmill session.
When the treadmill was fixed recently, i was
told not to use it at full speed too much or it
would blow the circuit again. This of course
pisses me off as it means that i can only use
the treadmill up to about 17.5km's for any
length of time.
warmup about 1km jogging pace
1 x 4:00mins @ 17.5km followed by
2mins walking recovery followed by
1 x 400m @ 17.5km/inc 14deg then
short walk recovery and around 5mins
jogging pace to cooldown and finish.
Tomorrow morning - long run.