Speed and Strength 1:00:00 [4] 4.0 mi (15:00 / mi)
Warm up, then 10 x 1min/0.5 min, then some strength exercises (squat jumps, v sits, squat jumps, leg waggling, squats), then 10 minutes of 50m relay sprints, then warm down.
I started off OK but the last 3 fast minutes of the first session were a but of a struggle. I slowed quite a bit. Went for it on the 50m sprints and kept going OK.
Tired now but not sore.