Notes
1 minute ladder - my new investion. 1 minute @16kmh, add 0.1kmh every minute until done 5 minutes. Then 2.5minutes recovery. Do 4 sets. Hard after 2 reps, thought I could do a 3rd, then felt recovered to try a 4th which I did. Hard, but just hard enough, knew I could complete and still run tomorrow. Good workout.