running intervals 1:00:00  4.0 mi (15:00 / mi)
Went down to the track to find the lights were out! They are going to cost £36,000 to fix and the council doesn't have any money! We trained in the dark, next time we will bring head torches but I don't know if we'll be allowed on.
2laps warm up and warm down plus strides.
3 sets of 450m,360m,270m,270m. In diffirent orders and diffirent combinations of 2 fast and 2 steady, for each set.
I had a nose bleed after the first set so had to sit out a 450m and 270m in the second set.