Walking 32:00  3.0 km (10:40 / km)
Jogging 5:30  1.0 km (5:30 / km)
A short warm up. Warm out on the track at 80F
Drills warm up/down 10:00  0.8 km (12:30 / km)
Usual routine plus 4x50m wind sprints
Stretching 10:00 
Legs with roller and hip drills
Disaster = fail. First up the 100m, and really just a warm up for me. Striding well and healthy lead at 50m, sure to qualify then wham bam cramp at top of left hamstring. Immediately called it a day and hobbled off. Hamstring/glut spasm end and need help the field to be attended by 2 physics on site for the day. Crutches ice and packed up for the day.
Really pissed, made it home and now icing (RICEing) for last 5 hours. Mental state improving as I check in with my emotional state. Remind myself to live in the moment. Sooooo disappointing! Really felt my season was just starting and news it's ended I just a second. Unpredictable, and didn't change my usual warmup routine, but life in the fast lane when you push the performance envelope :( Anyhow mobile with strapping as I have to get to a work-related party!