I'll also add my conditioning, as I don't even jot this down in my log. Running happens after recovery session and the day after the intensity day.
7 - 10 - 11 --- Track
400m - 80s
20x50m - No time, but were full on sprints.
400m - 103s
The 400's were more of less a warm up and cool down. As for the 50's, the each of the first and last five 50 meter sprints were followed up with a 50m walk leading into the next sprint. The remaining/middle ten 50's were done with a 50m jog in between each sprint.