Tuesday late aft - treadmill session.
warmup 1km slow jogging pace then
4 x 200m reps at 70% (around 36s)
with 200m of jogging between each.
treadmill set to 2deg incline and 14kph
(around 17) and 9kph for the recoveries
(around 11.5). 400m slow jog to finish.