Missed the deadline for online entry for medtronic mile, so another year it will have to be.
Walking 25:00  2.4 km (10:25 / km)
A bit more leisurely than the usual LT power walk on account of humidity.
Comparing back to last year and track season run up - got an earlier start thanks to weather on East Coast. Mid April was running 10x200 at 35/36 secs then mid May 33 secs with 300s in 48-50 and 400s in 70's. Early season (May) 800m race in 2:22, 400m in 61 and a 600m TT in 1:44. So judging from last night am not too far off getting back to race form. Body integrity pending, need to stick at it.
Jogging warm up/down (Indoor) 8:24  1.61 km (5:13 / km)
Mile warm up before strength
Strength 55:00 
10 mins abs then push ups, toe touches and squats to warm up. 4x10 goblet squats (40#), hi box jumps, mid box from seated and drop downs, glut/ham raises, rows 60#, should presses 40#, shoulder raises front and side to fatigue, death crawl with 15# each arm, 12# slam downs and done!
Stretching 10:00