Friday Evening - Treadmill Hills (5km/50.5km)
Warmup 1.3kms slow jogging pace then -
2.5kms of hills on the treadmill with one minute at
12degs followed by one minute at 4degs repeated for
16mins at easy pace. 1.2kms at slow jogging pace
and a set of chairdips and pullups to finish off.
Total 5kms.


Friday Morning - Medium Recovery Run (10km/45.5km)
This morning's run really was for recovery after last
night's tough stair session. 10kms in just under an
hour and a struggle all the way! Got through it though
and another tick in the box.