8 x 400m, 200 jog/walk recovery

Ran from home to Petersham oval 3k in 14 minutes.

1k of drills and strides.

8 x 400 m .
Fastest 73 secs
Slowest 81. (got chased by a very large dog which put me off !)

Average 77 secs.

Walked first 100m after each rep and jogged next 100m.

3.5k jog home.

Total 12k.