Tuesday I decided not to run, eventhough I could have easily backed up after yesterday's long run. Pity I didn't.
Wednesday & Thursday I was in Sydney for work. Eventhough I took my running gear and was planning on two lovely runs, I just simply did not have time.
Friday morning I did a great 12km at a good steady pace and included 10x30 second sprints at the Newport Aths track.
Friday afternoon I backed up with a tough speed/strength session at the gym. This is a circuit combination of fast 500's on the treadmill with high intensity weight reps, push-ups, sit-ups, chin-ups, squats and lunges. Hard, hard work where my heart rate is flat out for 50 minutes. The only negative is that I did a 5 minute walk to cool-down instead of the 'proper' 3km of easy running.
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