Saturday morning - Long run
60mins of running at recovery pace this time
running my usual course the reverse way.
Might be a little tougher but much the same.



Friday morning - treadmill intervals
warmup 1.5km's slow jogging pace then
3 x 800m inc 2degs in 3:00/90 walkrec
cooldown 1km slow jogging and a set of
chairdips and pullups to finish up.