Thursday Evening (Aust Day)- Fartlek
Warmup around 1km at various jogging pace then
16mins of fartlek/interval running at 13/9/13/9 etc
making sure that i got the 8 faster reps done with
good form. A cooldown jog of around 5mins and
a set of reverse arm pullups to finish off.


Thursday Morning - Tempo/Steady State
Warmup around 1.5km's various jogging pace
then around 10mins of steady state running with
around 4 separate mins at a higher pace. Then
around 5mins of slow jogging to cooldown. A set
of chairdips and pullups to finish off.