10min warm up plus drills and 7min warm down plus stretches
Running Race race 12:22 [5] 3.0 km (4:07 / km) shoes: Aasics track spikes
Did a 3km trial at the new track...it was unbelievably windy! it was down the home straight too! was really difficult as i havnt raced or done speed work in ages!! but it was ok i geuss....did it for Ross to make me a programme off.