Friday Evening - Treadmill Tempo
20mins of running starting with 4mins at 8kph.
Then followed 1min at 9 before 12mins at 10kph
with a further min at 9 and 2mins at 8.5kph to
cooldown. A set of reverse arm pullups to finish.
A fairly easy session in what is really a light week.


Friday Morning - Treadmill Fartlek
Warmup 1.2km's various jogging pace then
7 x 1min each of 13/9/13/9 etc followed by
a short walk and cooldown jog. Then a set
of chairdips and pullups to finish off.