Running warm up/down 9:00  1.5 km (6:00 / km)
Ran to CSE with Jo.
Running tempo 16:00  3.0 km (5:20 / km)
On tredmills before the gym, increasing the speed every 4mins.
Strength and Conditioning 1:00:00 
Same as last week with sets of exercises.
Running long 1:39:17 
Long run in the Pentlands in the sun with Bex and Jo.