warm up
drills
4 x 100m run throughs
12 x block start practice for steeple chase strength training
1 x 1km 3:20min
2 x 200 fast, 200 jog, 200 faster, 200 walk (32-33secs 200m)
cool down
45min aqua class (deep water) and 45min pool running (deepish water) as my shin was sore and wanted to prevent an injury. Training was meant to be a long run (90mins)
Running1:00:00 [3]
shin felt ok so an easy long run after getting o location mixed up