Running warm up/down 40:00 [3] 4.5 km (8:53 / km)
Run down to harriers. Then warm up at harriers.
Running intervals 40:00 [4] 6.0 km (6:40 / km)
Did 8 x 2 mins on, 2 mins off. In two sets of 4. On the first set we were covering 620mish each time and the second lot upped the pace a bit and was doing 650m each rep. About 3km pace I think it was.
Strength and Conditioning 30:00 [3]
Did a load of core whilst watching liverpool claw back a point at anfield