Monday Evening - Treadmill Fartlek (3)
Warmup 1.2kms slow jogging pace then
treadmill fartlek consisting of 7 x 14/10kph each for a
minute followed by a cooldown jog of 700m and a
set of reverse arm pullups to finish off. This workout
was increased from last week's 13/10/13/10 etc.


Monday Morning - Long Recovery Run (Slow)(3)
A long recovery run at a relaxed pace to shake off the
big run yesterday. It felt quite good and that's because
it was quite slow - right on 60mins for the 10kms.