Notes
1m wu 8:29, 10 min drills, 12x400 relays, ran with Colin so my recovery was 80 secs avg, 10 min stretching, no cd had to sub for Bill ... 91, 86, 83, 82, 81, 80, 79, 78, 76, 77, 76 and 76 not too shabby after running a Trail Marathon on Sat and 10 more on the trail on Sun