Tuesday Evening - Treadmill Fartlek
Warmup around 1.3km's slow jogging pace then
Fartlek running on the treadmill consisting of 1min
each of 13/10/13/10 etc for 15mins. Then a short
walk before a cooldown jog of around 700m and a
set of reverse arm pullups to finish. The recovery
part of this workout was increased from 9 to 10kph.


Tuesday Morning - Long Run
A tiny bit of drizzle this morning for my 10km run.
It felt a little easier than yesterday's run but not as
good as last Monday's. Still i ran it in 56:59


Monday Evening - Treadmill Speed Endurance
Warmup around 1.5km's various jogging pace then
1 x 600m @ 17.5inc2 followed by a short walk and
around 5mins of slow jogging to cooldown. To finish
a set of reverse arm pullups on the power tower.


Monday Morning - Long Run
10km's of road running this morning. Felt ok but
maybe not as easy and flowing as it could have
been. 57:39


Sunday - Full Rest Day