Running (road) (Easy) 5:39 [2] 1.1 km (5:09 / km) +20m 4:43 / km
Back to the Meadows - legs a bit dead now and breathing not quite settled.
Running (road) intervals 19:38 [4] 4.95 km (3:58 / km) +6m 3:56 / km
4x400m (90" jog), 5x200m (60")
Wasn't sure how much of the session to do - probably should have done a couple more reps of each distance, but then want to do the session on Saturday so I played it on the safe side. Started off a bit sluggish but legs woke up after the first couple 400's and felt pretty good at the faster pace. Just ran on the tarmac (first time for a session in I don't know how long!) as had my 'clean' trainers on from the treadmill.