Tue - Easy recovery session - 14min jog
Wed - 1hr 36min total
6 x 700m efforts (with a 45deg 1.5m high “Lump” on each lap " 2 x laps")
Goal was to hit 2min 16sec each effort
2:16
2:17
2:17
2:19
2:47 took it easy
2:16
After which, the rest of the workout was running circuits
12.5km all up