Individual Session

Same session as last week looks like this:
Short Shuttles
10 reps of 2x20m (up and back) in 8 sec with 15 sec recovery between
2min break
10 reps of 2x20m (up and back) in 9 sec with 10 sec recovery between
90sec break
10 reps of 2x20m (up and back) in 10 sec with 5 sec recovery between
http://connect.garmin.com/activity/64463874

Speed Endurance
3x400m with 2min recoveries
4mins break
3x300m with 90 sec recoveries
3min break
3x200m with 60 sec recoveries
2min break
3x100m with 30sec recoveries
http://connect.garmin.com/activity/64463882

Good to do exactly the same session 2 weeks running and compare the data. Times, and speeds were quicker across the board and heart rate was also higher. Thats the difference between training alone and training with a group I guess.