Running warm up/down 20:00 
Did a 5 min warm up jog around the field,a bit of stretching, then drills-not as many as normal i think.
Running intervals 30:00 
Did 4 x 300m to start with, with a short rest between each of them, had 20secs per 100m time to keep with, but beat those whistles every time which was good.
Then had a 5 min rest then did a 30m, 60m and 90m sprint, did all those twice with the time it took to walk back to the beginning as a rest between them.
To finish we did a circle relay, there were like 5 in a team and we ran around the coned circle after each other, it took my whole team about 1 min, did that twice.