Friday Morning - Treadmill Fartlek (5km/39km)
Warmup 1.5kms various jogging pace then
2.5kms of fartlek running with one minute at 13kph
followed by one minute at 10kph repeated continously.
I did do this one the other day using 14/10/14/10 etc.
but had to stop for a short break after the fourth 14
so i decided to back it off to 13 and make sure to
complete the full workout properly uninterupted.
This was followed by a cooldown jog of 1km and a set
of chairdips and pullups to finish up. Total 5kms


Thursday - Rest Day