Saturday - Rest Day
I did do a little running around kicking a soccer
ball with the kids for a while at little aths.


Friday Evening - Special Endurance (4km/26km)
Warmup 1km various jogging pace then a few high
knees and bum kicks to make sure i had loosened up.
6 x 250m @ 19inc4 with 90s walk recoveries between.
I forgot that the last time i did these a few days ago i
had done 6 x 200 and not 250. It certainly felt a little
harder and for form purposes the 200s will be the way
to go.
A short walk recovery and 1km of slow jogging to
finish up. Around 4kms all up.