Monday Evening - Treadmill Fartlek
A session of fartlek running on the treadmill.
Every second minute at 13 and the recovery
at 9. Today i broke this up in the middle with
a 3min walking rest. A total of 5km's including
the warmup and cooldown with a set of reverse
arm pullups to finish off. (10mins @ 13)


Monday Morning - Long Run
8.5km's of slow recovery running around the
local streets in 51:15


Sunday - Rest Day (43degs)