Sunday Evening - Very Warm Night
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
1 x 40/60/80m strides gradually building up for -
300 (50) - 30secs - 150 (22) - 5mins active rest
300 (50) - 30secs - 150 (22) - 2mins then -
400m slow jogging to cooldown with a set of
reverse arm pullups to finish.

My original plan was to do just one split run but
it didn't feel hard enough so i decided on another.
If i am to do just the one, i will have to go faster
perhaps 48/21 or even 50/19 etc.