Thursday evening - Treadmill Fartlek
Warmup 1km slow jogging pace then
8 x 1min @13inc2/60 @ 9inc2 jog recovery
which i prefer to think of as a treadmill fartlek
of sorts (13/9/13/9/13/9 etc). After a very short
walk i completed a cooldown jog of about 400m
followed by a set of reverse arm pullups to finish


Thursday morning - Long Recovery Run 8.5km's
This morning the run was really slow and most
certainly recovery! It felt like a struggle and i guess
that means that i had a good hard session last night.
The run took 53:38 which was more than 8 mins
slower than on Tuesday.