Thursday evening - Hills and Speed
Warmup 1.5km's slow jogging pace then
6 x 200m hill runs on the treadmill at 14degs
with 200m slow jogging between each one.
After this i walked for around 3 or 4mins and
then completed a 750m high speed run in
2:29. A cooldown jog and a set of reverse
arm pullups to finish.


Thursday morning - treadmill 3km's
Warmup 1.5km's slow jogging pace then
1 x 3km's timed treadmill run in 12:23.
Felt a bit tired from last night's racing etc.
Cooldown jog of 1km and a set of chairdips
and pullups to finish.