Running intervals 56:03 4.54 km (12:21 / km) +154m10:33 / km ahr:131 max:154
LTR - warm up down to battersea park then did sprint drills then cool down to home. Started drills with lots of high knees, kick bum, strides and skipping then did 4 sets of 2x50m sprint 2x25m frog jumps then a selection of abs exercises until we couldn't sit up any more!