Running warm up/down 35:00  3.0 km (11:40 / km)
Did 2km warm up jog, followed by a session in how to do drills correctly (high hips, 90 arms, no floppy feet, head up etc). And a jog & stretch warm down.
Running 16:00  3.4 km (4:42 / km)
Did a lap of the track at our Aerobic pace which they calculated for us from our 3km times, so that we could get a feel for the speed we should run at. Then did a 3km grassy course at that pace. Felt really good & learnt that you can still gain a lot of benefits by doing that at this time of the year && that I don't need to push hard & feel dead after every session to improve.
Running 6:15  1.0 mi (6:15 / mi)
Ran 1mile at our target 3km pace (12mins), pushed hard and was probably about the max I am capable of. I could have carried on but not made it to 3km at this time I don't think. Will work on it though ~ can be done!
Running hills 7:40 
Hopefully i calculated that time right! Did 10 x 10sec power hills, really focusing on explosive speed & running style, with 40sec active recovery between each.
S&C 30:00 
Did some core work. I am bad at it. Have bad posture & had to be the example to others of it haha. need to push my chest up and bring my weight forwards so it's not so much over my heels.
Have weak glutes & abs, but they are flexible. However very very very tight hamstrings! So I need to stretch every day & then go see the physio to get my stomach checked cos it is still very tight & then start to work on strengthening up. This will help my running style & create power & balance - more efficient.