Monday evening - 1000m accel treadmill.
Warmup 1.5km's slow jogging pace then
1 x 1000m acceleration run starting at
3/4pace then switching up at the 500m
and again to almost full speed at the 300m
for 3:30 before a cooldown jog of around
another 1km and a set of reverse arm pullups
to finish off.


Monday morning - treadmill 5km run.
Warmup 1.5km slow jogging pace then
1 x 5km's timed treadmill run in 22:20 with
the speed gradually increasing over the last
800m or so. I didn't push quite as hard as
i have done as i was feeling a bit jaded.
Finished with a shorter than usual cooldown
of around 500m and a set of chairdips and
pullups.