3 PM
Core/ Strength warm up/down 7:03 [1]
Warm up on the beaver fit and some other bits.
Core/ Strength intervals 25:51 [4] 1.07 km (24:10 / km)
shoes: Bright Blue Asis
Sqn PT on the Beaver fit and mixture of activities in a team format some tyre flipping thrown in.
4 PM
Running on Paths 20:26 [2] 4.45 km (4:36 / km) +18m 4:30 / km
shoes: Bright Blue Asis
A chilled run down to the Swale with some of the POs.
Swimming 10:15 [1]
A bit of a swim in the Swale to cool down.
Running on Paths 17:56 [2] 3.75 km (4:47 / km) +74m 4:21 / km
shoes: Bright Blue Asis
The run back from the bottom of the Valley. Nice route. Picked it up in the final k to see how the legs were feeling.