Have been very sore these past few days.
I put it down to 5 very hard races in the space of
3 days.
As per the discussion over at the CF forum i
have decided to resume some speedball work as it
has (i believe) helped my greatly in the past.
My strength over all distances did seem to improve.

Saturday Afternoon - 2pm - Warm
Speedball + Others

Speedball 6 x 3mins w/1min rests
Heavy Bag 1 x 3mins
DL 1 x 3r - 60kgs (first time in ages)
1 x 25 air squats