Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: nike zoom elite 3
Warm up and drills before track (15 mins) and then about 30 minutes (i've only counted 15mins) walking around trying not to throw up.
Running intervals (Hallamshire Intervals) 10:00 [5] 1.3 km (7:42 / km)
shoes: nike zoom elite 3
Session was to do two hard efforts with a 5 minute break in between followed by a 200m relay in groups of three. Basically my session was finished after 2 minutes and 10 seconds, which was how long it took me to run my first 800m effort. After 5 minutes I started the next effort wanting to do 400m in about the same time as my first 400 of the 800 (63), I got to 300m in 46 but then was beginning to lose control of my legs, arms and various bodily functions. After trying to walk for a while I attempted to join in the first 200m effort of the relay but after jogging 200m I felt like I had done another 800m effort and realised that i was finished for the night. Walked and jogged around until it was time to go.