Penny

Easy miles around Sydney Harbour (Australian spelling!) at around 8:50 avg pace. Felt grand!

50 mins easy elliptical

Strength. Three rounds of:

Jumpsquats x 30

Romanian split squats x 15 each side (with 10kg)

Single leg dead lifts x 15 each side (with 9kg)

Side lunges x 20 each side (unweighted)

Pushups x 20

Bent over rows x 20 with 9kg

Side bends with 9kg x 20

Bike crunches x 20

Easy miles at around 8:05 pace. One of these splits was 6:40.... not sure how that happened! Possible garmin error... but the times added up!

SPEED! On treadmill.

I was a little bit scared about trying speed with my body... I just know that its really hard on my legs. I thought a 6 x 800 at ~ 5k pace would be a safe but still challenging option.

I was amazed at how "easy" (ie not killing myself these were). First 5 at 6:27 pace, and the final rep at 6:20 (which felt considerably harder than the 6:27!)

400 jog recoveries.

Oh and yes, I've had a few questions about whether treadys here are in kms. They are! Its hella annoying to figure out paces (I have a running list of my usual paces on my iPhone) but its a dream to run metric intervals, like 800s or 400s!

Easy miles, with some kind of progression in the last 4-5 miles; just picked up the pace with each mile. Because I still dont have a garmin, my runkeeper on my phone was tracking pace.... and it listed my splits as 7:05, 8:39, 8:17, 7:10, 9:04.... hmmm. I think there is some kind of delay going on with it.

Anyway... a georrrrrrrrgeous day out on the Sydney harbour.
 

Treadmill miles. Another progression to keep from getting bored... but I still can't tell what it in min/mile (treadmills are all in kms). I think I started at 9 or so, then worked my way down to 6:50 (HM pace) for the last half mile.