Running warm up/down 20:00 
Easy early morning run around the Sprot estate - with a bit of stretching thrown in for good measure.
Running warm up/down 1:00:00 
Warming up and down by running laps of the park. Kept running back to the assembly area to stop running but kept bumping into people on warm up / warm down jogs so ran a bit more than was intending.
Running race 10:12 
Northern 12 stage relay. Was running a 2 mile leg around an undulating course in an exciting suburb of Sunderland. Race went ok, managed to catch a few places which was nice - but mainly thanks to the hard work of the guys before.
Worse thing about the race was having to run as M Crane, because I had been left off the team sheet!
Running 10:00 
Did 2 x 5 minute intervals after the race to make it more of a worthwhile session.