Running 45:00 [3]
Warm up to park and back, a few strides
warm down, with silly walks
Intervals 10:00 [5]
3 times 5 200's with 200m jog in between. Then longer 3-4 min rest between the sets. Started up around 44, but then got down towards 40s, the last set of 5 were all below 40 (with the fastest 36s).
Running 15:00 [2]
Jogging the 200's between
Stretching/exercises 20:00 [1]
Lunchtime yoga