Running warm up/down 31:02 
Warm up and warm down with drills. Still pretty warm even after 6, did not take long at all to work up a sweat!
Running intervals 27:35 
Intervals at the track with Macey and Sal. 4x 400m, 200m, 200m. 1min between intervals and then 2min between sets. Not sure how happy I am with it, I felt like I could recover ok between intervals but I barely lifted the pace for the 200's. I'd spent a fair amount of time at the beach during the day and had a little too much sun exposure, so I looked like a tomato and it didn't take much hard work for me to feel it in my gut. Huge headwind for the home straight too which I probably didn't help the times.