Warm up, drills and then 7 x 1,000 metres with 200 jog inbetween each one. Most of them were around 3:45. However, #5 was around 3:35 as instinct took over and started trying to keep pace with a faster runner ;o). Last couple hurt, and then we did 4 x 200 meters with 200 jog as a rcovery. Them it was time to jog home. Did I mentioned the 3 mile bikeride at the start, and then another 3 at the end? | 