Just got back from track in the rain. Wasn't fun, but was worth it and felt good after it was finished.
400m warmup and stretch
1600m fartlek: 50m sprint - 50m jog 7min 3sec w (the w is for a wet track, like on top gear)
10 * 100m change of pace/quick start/agility/recovery routine:
20m sprint - 20m jog - 30m sprint - 20m jog - 10m walk
30 seconds recovery then do it again.
400m warm down.
Didn't want to stay out too long, and did a lot else this week so didn't want to do too much.
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