Tuesday Evening - Leg Speed/Drills (3km/49.9km)
Warmup 1.3kms slow jogging pace then -
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs not timed
3 x 30m block starts
3mins on the skipping rope - various
Finished off the session with a cooldown jog of
around 6mins. Total distance run 3kms


Tuesday Morning - Medium Street Run (10km/46.9km)
This morning's 10km run was a little quicker than the
one yesterday. I certainly could feel the effects of the
interval session last night though. The last 10mins
were quite a struggle but did manage to finish off the
last 250m or so quite strongly. 10kms in 56:58