Monday Evening - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery
and a cooldown jog of around 5mins. Then
finished off with a set of reverse arm pullups.


Monday Morning - treadmill fartlek
6km's of fartlek running on the treadmill
including the warmup and cooldown for
around 6km's. Then finished off with a
set of chairdips and pullups.