Friday Morning - Medium Street Run (4)
I felt really good this morning and somehow i knew
before i even started that this morning's 10km run
would be the best one this week. I felt like i was going
a bit quicker but it felt good. At no stage did it feel like
a struggle. 10kms in 54:54 - a much better training run!


Friday Evening - Leg Speed/Hills (3.5)
Warmup 1km slow jogging pace then -
5 x 30m high knee skipping
5 x 30m bum kicks - then to the treadmill for -
4 x 200m hills @ easy/12degs with recovery jogging
in between of 200m @ easy/4degs for a total of 1400m
5mins of cooldown jogging at slow recovery pace to
finish. Total distance just over 3kms.