warm-up.Run test - don't know how long it was, ran as fast as possible. 8 Laps around this little grassy thing. Kept HR at max, which was between 175 and 180.
running drills - kinda like swim drills, only running. butt kickers, knee ups, side running, form running with emphasis on pulling knee through and landing mid sole, lean knee-ups against a wall - (or some guy named todd)
pushups, situps, dips, strength plyometrics like walking lunges, side hops, backwards running, etc.
planks. (holy mother of all creation that hurt.) both sides, and middle plank.
I think that was all of it. I am tired.