Running intervals (Lactate Shuttles) 15:00 [5]
400m on, 400m just under threshold with a longer rest (400m? walking) between 2 and 3. Got the changeovers at all the right places for the first time. :D
Running warm up/down (Jog to/from) 30:00 [3]
I actually ran quite fast all the way home because (idiots that we are) me and Adam had ended up talking about axemen/murderers/psychos
Running warm up/down 15:00 [1]
Jogwalking back from the end of the intervals to the main road