Thursday evening - 3km timed treadmill run.
Warmup 1.5km's slow jogging pace then
1 x 3km timed treadmill run in 12:28.
That was about as hard as it gets for me!
When i started to up the pace at the 2km
mark i thought i would never get through it.
At the 400m mark when i upped it to nearly
full speed i thought i was gonna die! But i
made it and then did a slow jog for 1km to
cool off. A set of reverse pullups to finish up.