Friday Evening - 6.30pm - Cool
Split Runs etc
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups (haven't been
feeling that great since Wednesday which is
maybe why those numbers are a little down?)
3 x strides - 60/70/80m

300m - 30s - 150m - 30s - 60m - these done
fast relaxed/faster/faster again

5mins various medball abs.