7 PM
Running warm up/down 15:52 [3] 3.13 km (5:04 / km) +8m 5:00 / km
shoes: Nike's
Hardley Runners.
Out to Hythe marina.
Running Drills warm up/down 8:54 [2] 1.08 km (8:14 / km)
shoes: Nike's
drills
Running intervals 7:30 [5] 2.55 km (2:56 / km) +1m 2:56 / km
shoes: Nike's
3 sets of 5x30secs wiith 60secs to jog back. Bit tired from house rugby at lunch but pushed hard. It was a bit of a push to get back in 60secs. Painful stuff.
Running 13:09 [3] 2.52 km (5:13 / km) +19m 5:02 / km
shoes: Nike's
Jog back. Hamstrings were worrying to begin with but eased off.