Sunday Morning - Treadmill 3km Timed run
Warmup 1.3km's slow jogging pace then
3km's on the treadmill starting off at 11kph for
about the first half then increasing the speed
gradually until running the last 300m or so at
15kph. 15:34 was the time which i'm happy with
considering it takes the TM about 30secs to reach
the speed from 0. All my treadmill running is done
with at least 2 degress of incline unless otherwise
stated. The second half of the run was at 12kph or
better. A cooldown jog of around 700m with a set
of chairdips and pullups to finish off today.


Saturday - Rest Day