Tuesday Evening - Special Endurance TM (3.5km/15.5km)
Warmup including 1km various paces and
a few sets each of high knee skipping and
bum kicks followed by a quicker 100m on the TM.
5 x 200m @ 19inc4 with 90s walk recoveries then
1 x 200m @ 20inc4 followed by a short walk and a
cooldown jog of around 800m. A set of chairdips
and pullups to finish. Around 3.5km total distance.