Thursday evening - 5km treadmill run.
warmup 1km slow jogging pace then
1 x 5km treadmill time trial run - 23:50
This is again 2mins better than the last
one and i certainly felt it. Just cooled
down quickly with a couple of minutes
of walking and slow jogging. A set of
reverse hand pullups to finish.


Thursday morning - treadmill long run
A straight treadmill run of 7km's in
40:33. Followed up with a set of
reverse hand pullups to finish.