Seven sets of 3 mins on, 1 min off. then the ridiculous sprints - three sets of 10 secs on, 30 secs off. felt *really* good - clearly I wasn't running fast enough again!
Easy run to recover from yesterday. Took Ruth out on her first run (she has signed up for some crazy challenge) in the wind and rain, she did very well. Ran the first and last bits with Ruth with a slightly quicker bit in the middle. Feeling very stiff from yesterday!