Run for you life

lunchtime sauna to sooth back, then
Alternate between:
30 seconds running (fast running, but not sprinting)
4:30 minutes either fast walking or slow jog
Repeat 7 times for a total of 35 minutes
On the treadmill it takes a while to speed up and slow down so I started accelerating at 0 secs and decelerating at 30.

30 secs 20km/hr; 4 mins 30s 9km/hr
30 secs 18 km/hr; 4 mins 30s 9km/hr
30 secs 18 km/hr ; 4 mins 30s 9km/hr
30 secs18 km/hr; 4 mins 30s 9km/hr
30 secs18 km/hr; 4 mins 30s 6km/hr
30 secs18 km/hr ; 4 mins 30s 6km/hr
30 secs18 km/hr; 4 mins 30 9km/hr

chocolate weetabix
chicken and veg curry
bolognaise

6 Stellas
86.2kg