We interrupt your programmed fitness...

So, was going to do track tonight, but have postponed it until Sunday so Anna can join me.
Change of plan for this week:
Today:
3 miles cycling

0.75 miles run
Hill exercises (5m at about 30 degrees slope):
5 x Knee tuck jumps up
5 x Skater steps up
5 x one footed jumps up (per leg)
1 x 5m jog to base of hill, jog up hill
2 x 5m jog to base of hill, run up hill (80% of full speed)
3 x 5m jog to base of hill, sprint up hill (100% of full speed)
2 x 5m jog to base of hill, run up hill (80% of full speed)
1 x 5m jog to base of hill, jog up hill
all with 0s rest between sets

0.75 warm down jog

The rest of the week looks like this:

Thursday: Yoga lunchtime and Gym evening + 3 miles cycling
Friday: Gym lunchtime  + 3 miles cycling
Saturday: Throwing a disc around with Anna
Sunday: Track with Anna