Run 1:16:12 [5] 8.94 km (8:31 / km)
Track at lasswade to warm up 4 laps round the track then drills. Tonight we did 12x300m with 90 seconds 100m walk in-between each rep. My times were 52 52 52 53 53 53 54 54 53 54 54 50. To cool down 3 laps round the track then stretching