Running warm up/down 30:00 [3]
including silly walks after warm up run, and some strides
Intervals intervals 20:00 [5]
3 times hollow 600s (200 fast, jog through the next 200 reasonably fast, then another 200). Then 3 400's. Not feeling that fast, bit tired, maybe didn't eat enough to keep energy up earlier in the day?
Running warm up/down 30:00 [3]
including squats, lunges, and some strides after the warm down. Last intensity for me before trials...