Thursday evening - 3km timed treadmill.
Warmup 2km's slow jogging pace then
1 x 3km's timed run in 12:08PB followed
by a cooldown of 1km jogging and a set
of reverse arm pullups and leg raises.



Thursday morning - Long Run
A long recovery run to shake off the effects
of racing at the Masters last night. 10km's
in 57:47 reasonably comfortably.