Off-road running warm up/down 26:00 [3] 3.0 mi (8:40 / mi)
Jog down to Brand - into spikes (!?!) and did a couple of laps including 2 x 100m very fast stride (13-14 secs each).... did a couple more laps after followed by run back via golf course.
Off-road running intervals 15:00 [4] 2.0 mi (7:30 / mi)
Did 3 x 400m with 400 jog with Dylan - 82, 82, 79 and then 1 x 400 all out on my own - 64.7. Very pleased n great to be training like this again - really got into OD on my blow-out - passed 200 in about 30/31 (though have to accept the grass track markings might be out). A lovely hot evening :)).