Monday Evening - Leg Speed/Form (3km/12km)
A speed session with the kids.
Warmup 5 mins slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides
5 x double stepladder runs timed at -
9.93/9.81/9.67/9.13/9.27 which was good and quick
Some other running around in the back yard with
the kids followed by a cooldown jog of 5 mins to
finish up. Total distance around 3kms.


Monday Morning - Medium Street Run (6km/9km)
A jog along the streets and paths this morning for
about 6 kms in around 35mins or so. This may now
become my usual Monday morning run now that i have
decided to concentrate my focus on sprinting.