Jogging warm up/down (indoor track) 16:27 [2] 3.4 km (4:50 / km)
Loosening the legs before core
Strength (core) 20:00 [2]
Had to fit this in between business meeting and dinner. Better than nothing.
Note
PFW
M easy and core
T track (400,300,200,100 @800 RP)
W Strength
T easy trail and strides
F rest
S 5k and O
S recovery run