Strength and Conditioning 30:00 
2 x 15:00 set
Actually felt really good, much more bouncy and energetic than usual. Probably should have done this again earlier in the week, but hopefully won't need to do S&C on my own again this term.
Running 36:40  7.21 km (5:05 / km) +10m 5:03 / km
Progression run round towards Coton, about 90% tarmac.
Was supposed to be 15:00 for each section but route wasn't long enough so ended up only doing 6:40 for the fastest section. I definitely felt like i could have kept the pace up for the whole time though. Need to do a longer route next time though so I can fit in a cool down.
5:35min/k easy, 5:02min/km steady, 4:20min/k threshold
Calves feeling tight afterwards, probably due to running hard on tarmac, lots of stretching and rolling later.