Strength and Conditioning 25:00 [2]
Did lots of random sit ups press up planks etc before harriers, really knackered me out.
Running intervals 1:05:00 [4] 7.0 km (9:17 / km)
Warm up as usual, then 2 x 4 x 400, splitting the 400s into 200m at 1500 pace and then sprint to finish. 60 seconds between runs and 7 mins between sets.
This hurt.
This hurt alot.
Feel better for having done it though.
Then a warm down and home.