Today
4km track warmup (5x100m 20m runup freelap timed 15.8, 15.73, 15.8, 15.69, 14.47)
5x10 hops, 3 sets stepups, walking lunges, walking RDLs and single calf raises
treadmill warmdown 4km 35m
still conditions so last harder rep 100m was pleasing given I have not had a day off for over 4 months