Yoga 10:00 
Adrienne Dancing Warrior yoga
Running 8:12  0.62 mi (13:13 / mi) +13m 12:25 / mi
Jog about and bit of stretching (one-legged pigeon) whilst everyone else did the last rep, then jog home through town.
Intervals 32:23  3.27 mi (9:54 / mi) +9m 9:49 / mi
ahr:149 max:180 shoes: Kanadia TR7 2
Club training in Fitz Park. Round the park from the bridge towards the football pitch to the pavilion, tight corner then up the hill and along to the BMX track. Fell into a group with Kerry and Lou (largely because we all insisted on walking/slow jogging the recoveries and a lot of people were running them) which was nice because I could chase/compete with Kerry. Managed 6 reps, but on the 6th started to feel hip/psoas and my quad tightened up, so skipped the last one.
Running 14:58  1.4 mi (10:41 / mi) +7m 10:32 / mi
ahr:124 max:156 shoes: Kanadia TR7 2
Better warm up than normal. Often not much of a warm up at club training, but difficult to warm up before unless you turn up right at 6.15. I'm trying to be a bit more organised now and turn up at 6, but then there's little point warming up beforehand as you just get cold again standing in the rain for 15mins.