Walking 18:00 [1] 1.6 km (11:15 / km)
Jogging warm up/down 9:00 [2] 1.5 km (6:00 / km)
A few laps with 4x50m build ups
Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)
ABCs
Stretching warm up/down 6:00 [1]
Static and dynamic
Track intervals 2:06 0.6 km (3:30 / km)
Range extension: 4x150m around the turn focusing on form and steady rhythm in 31-32 sec. walk back recovery. Left leg still feels a bit weak.