Tuesday Evening - Treadmill Intervals (4.5km/20km)
Warmup 1.5km various jogging pace then
4 x 400m (18kph/17kph/last two at 16kph)90secs walk
recovery between each one. I had to slow it a little
after the first one otherwise i wouldn't have got
through them. A cooldown jog of about 8 mins to finish.


Tuesday Morning - Aborted Interval Session (1km/15.5km)
Tried to do the 4 x 400 session this morning but while
doing the warmup jog i could feel the problem in my
right knee returning (the sick weird feeling from last
week). I did a series of high knee skipping drills and
bum kicks and finish it there and then. Better to rest
the knee for a bit.


Monday Evening - Treadmill 800s (4.5km/14.5km)
Warmup 1.5km various jogging pace then
2 x 800m at 14kph with 2mins walk recovery between.
A cooldown jog of around 8 mins and a set of reverse
arm pullups to finish. With all of these intervals
at the moment i am starting off again with what i
can handle and will gradually build them up again.


Monday Morning - Medium Street Run (10km/10km)
Not quite as easy at it should have been given the
2 days of rest! 10kms in 56:25 which was a little
slow for a Monday run. Anyway got through it and
had no soreness so that's something.