Running tempo (Cooper Test) 12:00  3.2 km (3:45 / km)
NWJS fitness tests. Cooper 12 min track run - I reckon I could have pushed a bit more at the start, I was hoping for 3.4km so a little bit disappointed - just means I've got work to do!
Running warm up/down 8:00 
Running intervals (Bleep Test) 10:00 
Got to round 12.0 - quite pleased given I was tired from the morning - with a bit more motivation I could have done a few lengths of level 12.