Monday Evening - Treadmill Fartlek
Warmup 1km slow jogging pace then
2 x 4 x 1min @ 13inc2/60 @ 9inc2 jog recovery.
Followed this with a short cooldown jog and a
set of reverse arm pullups to finish off.


Monday Morning - Long Run
8.5km's of slow jogging around the local streets
feeling quite good and running home in 49:05.