Tuesday Evening - Speed Fartlek/Reps etc.
Warmup 1.5km's various jogging pace then
6 x 1min @ 16inc2/120 @ 7.5inc2 jog recovery
followed by a short walk and cooldown of around
600m. To finish up a set of reverse arm pullups.


Tuesday Morning - Long Run
8.5km's of recovery jogging around the local
streets in a very surprising 45:01 which is a
full 4:04 faster than yesterday! The run felt very
good and although the time was quite a bit
quicker than previously, i still found most of
it relatively easy. The temperature did feel a
bit cooler than it has been and i really do go
better in cold weather.