Monday Evening - Hard Threshold Run
Warmup 1.5km's various jogging paces then
1 x 3mins @ 16.5inc2 followed by around 5
mins of jogging to cooldown. Finished the
session with a set of reverse arm pullups on
the Power Tower.


Monday Morning - Recovery Run
40mins of slow recovery running around my
local streets for about 7km's. Felt very good
running this morning.


Sunday Evening - 3km Tempo
What was meant to be an easy 3km's was
actually a bit of a struggle but i wanted some
recovery after the 1000 steps this morning.
Just a touch over 18mins so it was pretty slow


Sunday Morning - The 1000 Steps
Up to the 1000 steps this morning. I haven't
done this for about 6 weeks or so and now
i remember how hard it is! Up in about 22
which wasn't too bad as i got held up for a
minute or so on the way up. Jogged easy
on the way down.