Running warm up/down 40:00 [3]
up to the top of the Hill and the back, past the garage to get a wee ice cold drink!! Spring is def here :)
Running intervals 21:00 [4]
30,60,90,60,30 x 2 on the trails, then sone sprint/strides at the end.
Running last leg for team 2 at tio, it's pretty beasty so need to be mentally prepared!