super speed training sampling

My 1st speed training session = super hard! but WOW what a rush.

I ran 1k on the treadmill to set my pace = 4min38secs

Next I did some strength work with interval sprints on the treadmill... beware this hurts.

12 squats & shoulder lifts with 15kg kettlebells
*30 secs 10.5k pace + 30 secs 15.5k pace*
12 push ups on the kettlebells
*30 secs 10.5k pace + 30 secs 15.5k pace*
12 lunges on each side with kettlebells on shoulders
*30 secs 10.5k pace + 30 secs 15.5k pace*
12 plank pull ups with kettlebells
*30 secs 11k pace + 30 secs 16k pace*
12 side lunges with kettlebell weights
*30 secs 11k pace + 30 secs 16k pace*

'HARDER BETTER FASTER STRONGER' is my new mantra!!