4 Jan :100 mins 18.92 km,pace 5:17/km . 21 mins trx upper body workout
5 jan : 7x400m@400m rest: 1:30 , 1:29 , 1:30.3 , 1:30.4 ,1:32.1 , 1:30.8 ,1:34.7 still going too fast
3.53km warm up_1km cool down. 20 mins street workout
7 jan :warm up 3.64km ,2.7km cool down, 35 mins tempo 7.43km