Monday morning - treadmill 3km run.
Warmup 2km's slow jogging pace then
1 x 3km timed treadmill run in 12:15PB
which i'm pretty sure i couldn't do on the
road. I ran at a solid constant pace until
400m to go when i upped the speed quite
considerably to finish hard. 1km of slow
jogging to cooldown followed by a set of
chairdips and pullups to finish.