Running warm up/down 4:29 1.15 km (3:55 / km) +30m 3:27 / km
ahr:137 max:163 shoes: Asics Gel GT-2140
Up to the gym
Strength and Conditioning 32:00 
shoes: Asics Gel GT-2140
Core, glutes, hips, thighs and some plyos
Running warm up/down 4:00 1.15 km (3:28 / km) +5m 3:24 / km
ahr:130 max:151 shoes: Asics Gel GT-2140
Back down the hill to work
Running 10:22 2.16 km (4:48 / km) +174m 3:25 / km
ahr:135 max:145 shoes: Nike Air Pegasus+ 28
Running warm up/down 8:32 1.81 km (4:43 / km) +5m 4:39 / km
ahr:149 max:168 shoes: Inov8 Road-X 233
Up to the track for intervals as a WU then a few drills etc.
Running intervals 14:00  5.17 km (2:43 / km) +2m 2:42 / km
ahr:140 max:170 shoes: Inov8 Road-X 233
12 x 400m with ~1:30 recovery. First lap was too laid back but got into the groove after that. Started to chuck it down after the first 4 with both myself and the track sodden by the end. Times held up despite the track getting a little slippy:
75s; missed split (~68); 70; 70; 71; 68; 69; 70; 70; 71; 70; 71.
Based on my my VDot from my latest race I was targetting 72s but ~70s felt fast but comfortable and could have gone on to do a few more at the same pace. Was frezing cold and soaking wet by the end though and glad it was done.
Running warm up/down 5:07 1.19 km (4:19 / km)
ahr:138 max:145 shoes: Inov8 Road-X 233
Quick escape from the track and home to get warm and dry. Severe hot aches on my hands once in the shower.