I battle away from work and across London's public transport network. I get to the track, run a couple of warm-up laps with Paul. I meet up with Rob and Jenny to run 12x400 with 200m jog recovery.
We are mean to be running 1:40 but a couple slip to 1:36 and some even faster. Tonight I err on the side of caution. After a few laps, and despite the gloves, my hands are freezing cold. My running jacket has some extra bits you can put over your hands as temporary gloves. I do this as well. I now can't see my watch, so rely on Jenny and Rob's timing. Soon my hands warm up.
Before long the 12 laps are done and we can go into the warm for some stretches
12x400m with 200m jog recovery
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