Monday Evening - treadmill intervals
Warmup 1.5km's slow jogging pace then
6 x 400m with 90s walking recovery
followed by a cooldown jog of 1km and
a set of reverse arm pullups to finish.



Monday morning - long run
10km's of recovery running around the local
streets in 57:15 which i was quite pleased with.
Felt good this time and finished strongly.