Friday morning - treadmill sustained pace run.
Warmup around 2km's slow jogging pace then
1 x 4:15s inc 2deg sustained run then 2min
walking recovery with another 1 x 1:30s run.
Both of these runs done at very solid pace
before cooling off with another 7 or 8mins of
slow jogging. Finished with a set of chairdips
and pullups.