Friday Morning - Treadmill speed fartlek.
Warmup 1.5km's various jogging pace then
6 x 1 minute of running at 16inc2 with 2 mins
of slow jogging at 7.5inc2 between each fast
rep. A short walk followed by a cooldown jog
of around 3 or 4 mins and a set of chairdips and
pullups to finish off.