Saturday morning - treadmill and grass circuit
warmup 1.5km's various jogging pace then
4 x 400m @ 19.5inc2/90s walking recovery
1 x 240m @ 20inc8 followed by a set of chairdips
and pullups on the power tower.
Then outside to the grass circuit for 4 x s&a ladder
drills (fast feet) followed by 4 x ladder and cone
circuit. To finish up a cooldown jog of around
5mins. I'm keen to keep doing these sessions
outside on the grass as they are designed to help
with my leg speed and agility.


Friday morning - grass circuit
My warmup consisted pretty much of mowing the lawn
followed by various drills using my speed and agility
ladder and running some circuits using short sprints
and cones etc. A bit of a messy session and very
disorganised but it did the job and i got a good leg
speed type workout in. A few minutes slow jogging
to cooldown.


Thursday morning - Recovery Run
7km's of slow recovery running around the local streets
in the slightly quicker than normal time of 37:58.