Monday Evening - 3km Lake Run
A nice effort for 14:59 tonight. Very pleased
with that given that i ran yesterday also.


Sunday Evening - Treadmill Intervals
A warmup of around 800m gradually increasing
speed for the last 400 up to 15.
4 x 1min @14inc6 with 1min @9inc6 recoveries
followed by 1 x 200m at 18inc6.
400m @ 8.5inc2a to cooldown and a set of
reverse arm chinups on the Power Tower to
finish up.