Monday Evening - Treadmill Hills (5km/38.2kms)
Warmup 1.3kms slow jogging pace then
2.3kms of hills on the treadmill with 1min each at 12degs
incline and 4degs incline alternating. I then followed
this up with 400m at 12degs. This was all done at
easy pace and followed up with a 1km cooldown run.
To finish up tonight - a set of chairdips and pullups.


Monday Morning - Medium Recovery Run (10kms/33.2kms)
The usual Monday morning struggle through my 10km
recovery run. Not much to report other than i got through
it ok in 59:17.