Monday morning - Long run.
An hour or so of running at recovery speed.
Felt reasonably comfortable but at the same
time felt like it required some effort.


Monday evening - treadmill sustained run.
Warmup 1.5km's at jogging speed then
14:15s of running at higher speed (3km's)
required a lot of effort to maintain followed
by 1km at jogging speed to cooldown.
Finished with a set of reverse grip pullups.

Contrary to what i posted a few days ago,
I think i will ramp up the km's instead of
cutting back! I will do a few double days
and i'm keen to focus on increasing my
cruising speed in middle distance type runs.