Wednesday Morn - yesterday's shuttle runs worked out well.
I did a slow jog up and down the driveway for 6 or 7 mins to
warm-up then did a series of runs using the cones set up at
start /15m/25m/35m. Between these i walked up and back
twice and then started again etc.
I'm just about to go off and cycle around my local lake for about
40mins (about 13km). This will be mainly to loosen up because
i have intervals tonight which will be pretty full-on.