Strength/Speed 15:00 [4]
2 ab circuit, triceps, pressups
Run warm up/down 10:00 [2]
8:45 out, 1:15 at end
Run intervals (fartlek) 7:30 [4]
shoes: Brooks cascadia 4
random fartlek. would have gone longer but had to get home
Swim 15:00 [3] 0.3 km (50:00 / km)
recovery pool training with the soccer team at jellie park. just some easy lengths with a break inbetween each.