Went to the gym tonight…did a bit on the treadmill then went on to do lower weights.

Felt really good on the treadmill and did a PB for 30 mins – 6k.

I did intervals, 1 at 12kph, the other at 12.5kph – increasing it towards the end of the 30 minutes so I was running at 13.5kph for a few minutes.

RUN: 6.1km, 30 mins, 400 calories
WEIGHTS: Lower, 75 mins – say 250 calories

Free weights: 8kg
Leg Press: 140lbs
Lateral Pull down: 60lbs
Standing Lat Pull Down: 30lbs
Knee Extension: 40lbs
Hamstring curl: 40lbs Row: 50lbs