Wednesday morning - Treadmill Fartlek.
warmup around 1.5km's slow jogging pace
approximately 20mins of fartlek running with
the speed varying every minute and ending
with about 1km slow jogging. A set of chairdips
and pullups to finish up.



Wedneday evening - Knox Masters.
Warmup around 1600m of various running followed
by 1 x 1500m race (15th in 6:07). Not quite as
quick as i wanted (5:45) but not too bad for my first
1500. Followed this up with a couple of laps and
then about 6 x 120m run-throughs at good speed.
Finished up with another 2 laps of jogging pace for
cooldown.


Thursday - Rest Day.