400m warm up jog
12 * 50 m sprints with 3 minute rest between. We ran consistent times but we didn't time them.
Then 400m warm down.
Sat on the train home for an hour and ten minutes then, because I was still in my running gear and I saw no reason not to, I ran home from the station.
0.9 miles including a couple of stair sets with my rucksack which I imagine was about 6kg. Took me 8 minutes 35 seconds.
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