Warm up/down warm up/down 15:50 [3] 2.4 km (6:36 / km)
Did a decent warm up as my quads were very stiff and tired, even after jogging and stretching the felt a bit dead
Running 12:12 [4] 1.4 km (8:43 / km)
Started at the bottom of the steps int park, then ran up then and the hill at the top until i was next to the play park. This bit was very intense, but then I kept going on a small 200 m (ish) loop round and down again at a slow jog. Did this five times. Usually do speed on a tuesday but for some reason my right foot is very sore, and is aggravated by my road shoes, so did hill reps instead.
Warm up/down warm up/down 5:32 [3] 0.7 km (7:54 / km)
Just a quick warm down, jogging then stretching, would have liked to take longer but I had a guest at home whoops