6 PM
Run (road) 21:29 [2] 4.49 km (4:47 / km) +5m 4:46 / km
Run (road) 19:28 [1] 1.45 km (13:24 / km) +2m 13:19 / km
Strides and drills
Run (road) 30:00 5.9 km (5:05 / km) +9m 5:03 / km
5 X 4mins (2mins)
Run (road) 14:18 [2] 2.92 km (4:53 / km)
Straight home to be in time for a film