run 57:05 [3] 8.26 km (6:55 / km)
Harriers-
300x 5
300x4
300x3
Last set was only a 50sec recovery as it was a relay and simon was my partner for that one.
Strength and conditioning 30:00 [3]
Weights set.
2x20 12kg dead lifts
4x 10 15kg squats
5x box jump
5x2 single leg box jumps
Then I hung on the pull up bar for 2x10sec to stretch back with toes on ground
2x 10 60kg leg press
2x10 Commando crawl push ups