Running intervals 30:00 [5] 7.0 km (4:17 / km)
shoes: Lightweight trainers
30 minute relay in pairs. I was with Al and we did 6*300m, 5*400m and 7*200m. Recovery for the 300s was jogging back 100m, 400s got to rest for the time it took your partner, and 200s was jog across the middle of the track.
Felt a bit heavy legged on the 300s at the start but felt stronger as the session went on and enjoyed the 200s at the end.
Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Lightweight trainers
Was at a meeting in Rotherham this afternoon learning how to be a mentor, so went straight to track and did a few laps to warm up. Then the run home with Rob, Scott, Danger, Camel and Al.