Sunday afternoon - very warm at the track (sunny)
amazingly still feel a little soreness from wednesday.
warmup 2laps jogging
lots of 60m run-throughs gradually building speed.
2 sets of 300/100/200/60 with 90 secs between runs
and 10 mins between sets. Then another rest of
about 15 mins before a couple of run-throughs to
bring the heartrate up followed by 3 x grandstand
steps drills. Then cooldown 2 laps jogging.
I'm not sure that the 60m at the end of the sets is
of much use as i couldn't run them at speed."