Run warm up/down 55:00 [2] 9.53 km (5:46 / km)
shoes: Asics GT-2140
jog from taradale to marewa
Intervals 30:00 [5]
shoes: Asics GT-2140
Botanical Gardens.
4 sets of 5 minutes Hard as possible. 2 mins rest between each set.
Plyometrics and other strength stuff 1:00:00 [4]
shoes: Asics GT-2140
some stretching and stregth stuff then into the main stuff.
Bounding on boxes.
Knee quite tender from my year of playing club handball in Norway. Should come right one day. (i hope)