Drills warm up/down (Indoor) 5:00 [2] 0.5 km (10:00 / km)
ABCs
Stretching 10:00 [1]
Static and dynamic, bit before and a bit after wo
Running intervals (Treadmill) 21:00 4.0 km (5:15 / km)
1 km warm up, then 4x100 strides with 100m recovery and 4x200 (36-38s per 200) with 1:30 walk / jog recovery, short cool down.
Walking 24:00 [1] 2.4 km (10:00 / km)
Very windy