Saturday - Rest Day
Way too hot to run today (37 degrees!)


Friday Morning - Treadmill Fartlek (5/37/43km)
Warmup 1.5kms various jogging pace then
2.5km of fartlek running on the treadmill with one min
at 13kph followed by one min at 10kph repeated for
around 15mins. This then followed by a cooldown jog
of around 1km and a set of chairdips and pullups to
finish. Total distance 5kms