4 PM
Treadmill Running warm up/down 10:28 [2] 2.0 km (5:14 / km)
slept:6.5 shoes: Asics DS Trainer 19
Easy pace to warm up...
Treadmill Running hills 15:53 [4] 3.0 km (5:18 / km) +240m 3:47 / km
shoes: Asics DS Trainer 19
Something I'd been wanting to try for a while - tempo threshold run up a gradient. Chose 8% as a good starting point and it certainly worked me well enough.
Treadmill Running warm up/down 3:25 [2] 0.5 km (6:50 / km)
shoes: Asics DS Trainer 19
Recovery jog before moving onto the XT.
5 PM
Fitness training intervals 24:00 [5] 2.5 km (9:36 / km)
From the 'hill' run onto the XT for 8 x 2 mins (L17) with 1 min recovery - found it really tough with dead thighs.... but kept at it and aimed for 70+ which succeeded with.
Treadmill Running warm up/down 6:10 [2] 1.0 km (6:10 / km)
shoes: Asics DS Trainer 19
Nice and easy jog down.. .satisfyingly sweaty and tired afterwards - from there off to two more governance meetings: that's 4 in one day (6 hours in total).