Tuesday evening - Recovery run.
40mins of slow recovery running on the treadmill.
The speed was increased for short periods just
to loosen up the leg muscles a little - around 7km's.


Tuesday morning - Treadmill intervals
Warmup 10mins slow jogging pace then
6 x 400m @ solid pace with 90sec recoveries.
Speed and incline were increased gradually
after the first three reps. Cooldown another
10mins of slow jogging to finish.