Saturday morning -
Run in two parts this morning.
The first part -
warmup 1km jogging pace then
1 x 1000m lake (3:46 PB) then
cooldown 1km jogging pace then
2 sets of skipping/med ball/tuck jumps.

Second part at KLAC Cross Country
about 2 hours later -
warmup around 500m jogging pace
various duties as the "hare" for four races
of varying distances at solid pace.
All in all a solid morning's running.