running 11:00 
Track session. Before I even started I noticed that I forgot my running shorts, so had to run in soaking wet cargo shorts instead. Also forgot my ventolin, and didn't really feel like I could get a proper lung-full the whole run. Aside from that, wasn't too bad, but didn't have an awful lot of "bounce". Was a bit embarrassing running so slow in cargos and an o-top when there were a couple of hurdlers in GB tops prancing around on the grass verges. Had to keep ignoring the little voice telling me to cut the session short.
200 in 41, 1.19 recovery
400 in 91, 2.19 rec
600 in 138, then ran out of splits. Something like
400 in 89,
600 in ?
400 in 89
200 in 42
with 400 jog recovery between each effort
strength (knee strength) 10:00 
A bit tough in wet cargos, but still possible.