rest day !

well friday is my rest day this wk !
it was just one of them days when it was grrrrr.com at work an i think this was down to
a) no trianing for the day
b) not getting a gd 8 hr sleep
c) no training for the day
d) see a

in the eve it was sandhurst jogger track night that i help with
as there was no carl it was down to me to set out the night's fun !
so the plan was for the faster runners to run
400 mt with 60 sec rest and to do this 10 times
and for my group runners we worked on pace control
this was all on time so i sent them out for 2 mins the stop for 30 sec
the back for 2 mins and this was done for 6 reps
and i have to say giving back to a sport soon get's back in to happy.com

time to sign of now as i have run out of coffee

James c