Program : 2km warm-up.
Stretches, drills, strides.
3km with heart rate between 130 -140.....ease off at 138.
As usual on the treadmill, it takes more than 1km for me to get to this heart rate & by the time I do, the 3kms is just about up! After the warm-up & break for drills etc. I have to restart the engine slowly at 10kph & gradually speed up to 12kph which I find almost impossible to stay at for fear of flying off the treadmill! All this being the case, I probably run only the last 500m with heart rate between 130 and 140! I must ask Ewen about the logic of this.
Rest tomorrow & then a huge one on Sunday 32km...Good God, I'll be gone all day!