thank you and hello!
4k time trial I can do today, not sure how well I will fair though, eek! not too sure how to measure the splits either as I will be running on a treadmill.
gym wise we alternate, sometimes we have a cross trainer today, cycling day and running day, another week we will do strength training, shoulders and back, chest and arms, legs, etc.
basically a nice variety to bulk up and stay fit!
I will post my times this afternoon for my time trial as accurately as I can muster.
Thanks again, much appreciated.