Notes
Only did 20 minutes today - back of right knee was a little niggly. Still managed an okay pace.....11.5kph for most of it, and upped the speed to 12, then 12.5kph for the last few minutes. Sprinted the last 30 seconds or so at 16kph - glad it wasn't for much more than that because I think I would've come off the treadmill if I'd been on for much longer :-)