Monday & Tuesday ~~~~~

MONDAY:  Long Intervals .....  ran these uphill!
10 mins warm-up
5 x 3:30 mins
2 mins RI
12 mins cool-down

AHR 100-129bpm =  74-95% of max.

TE   2.0

TUESDAY; Progression Run 4km ... like a sauna on Bowral Parkrun course!

20 mins warm-up

Rest/stretch 5 mins

4 x 1km

Splits:   8:10;  8:02;   7:56;   7:41

AHR  117-129bpm  =  86%-95% of max.

TE 2.1