Refreshed after Rest ~~~~~

Took yesterday off while I was feeling very tired.  Ok for a short session this morning:  Soccer field.

Short warm-up jog
1 set Magill drills with alternating strides
Short cool-down & stretching

Morning Run - with intervals ~~~~~

Combining some hilly intervals with my run this morning ~~~~~

Warm-up
8 x 400m up hill
400m Recovery jog downhill
Cool-down -   and stretches in the school soccer field.

AHR 69% - 91% of max.  TE  2.5

Total distance 7.77km

Still Rolling Along ~~~~

.... after much neglect of this blog!

Morning Run  -  including intervals

Warm-up

12 x 200m/200m RI easy jog

Cool-down

7km total