Running 40:00 [3]
Warm up, drills, run-throughs, warm down.
Running 28:00 [3]
First day of work, first day back at training. Trying to start good habits. Was feeling quite good tonight - maybe NZ did get me a bit fitter. :)
2 sets of:
4' on, 1' recovery (very slow)
3' on, 1' recovery
2' on, 1' recovery
1' on, 1' recovery
with a few 20m surges in the efforts.