Wednesday - a good hard speed session at the athletics
track tonight -
warmup 2 laps
60m run-throughs about 10 gradually building speed
10 x 150m reps with walking recovery
30m reps running on balls of the feet/knees raised (spikes)
more 60m run-throughs about 6.
Around 4.5kms all up - good session.
Rest day again tomorrow.