Monday Evening - Treadmill Hills (5km/15km)
Warmup 1.3km slow jogging pace then
2.5km of hill running on the treadmill with one minute
at 12degs followed by one minute at 4degs repeated
for 16mins. This is done at easy pace and followed up
by 1.2kms of slow jogging to cooldown. To finish the
session a set of chairdips and pullups on the Power
Tower. Total distance run 5kms.


Monday Morning - Medium Street Run (10km/10km)
Out into the streets this morning for 10kms. This time
it felt good and i kept it up to the mark without pushing
too hard. I managed 5:23 pace for the run which was
finished in 53:54.