Thursday Evening - Leg Strength/Hills (4)
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks - then on to the treadmill again for
2kms of hill running at easy pace with alternating mins
at 10degs and 4degs. This was followed by a cooldown
jog of 700m and a set of chairdips and pullups on the
Power Tower to finish up.

A little later: Sat on the spinbike for a little over
half an hour and rode at an even pace for around 10kms.