Monday Evening - Leg Speed/Drills (3km/34.1km)
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
10.68/10.51/10.49/10.51/10.17 I was very pleased
get the last one in a touch quicker.
3 x 30m block starts
A cooldown run of 1.3kms and a set of chairdips
and pullups to finish off.
Total distance 3kms.


Monday Morning - Medium Recovery (10km/31.1km)
A real Monday morning struggle for a run today! 10km
at not much under 6min pace and it felt very very hard.
I ended up getting through it in a touch over 59mins and
it leaves me wondering whether i might be better off doing
shorter runs for recovery - say 5-7kms?? I usually
come good for Tuesday morning anyway. Do i really
need to do 10kms on Monday morning?? Even though i don't
believe there is such a thing as junk mileage, running
when it is a real struggle may not make much sense(???)
A rest may be a better option(???)