Running (Warm up) 10:00 [3] 1.2 km (8:20 / km)
Running (reps) 24:00 [3]
With John. 2.5*7 mins then 8*30s sprints/strides with c.1min jog recoveries. Split the last 7 in two so as not to do too much which I can't recover from.
Running (Jog back) 5:00 [3]