@ the track with Chas - (Seth)

I met up with Chas after work and did the following:

Stretch
1/2 mile warm-up job
4 x 100M
3 x 200M

100's were pretty easy, but 200's were alot harder. I wanted to go faster on the last one and Chas asked "how fast do you want to do it?" I said "30 seconds" so he ran at 30 second pace and kept up. It was tough, but great fun. Hopefully we can meet up consistently.

Seth