Sprint Intervals:

12 x 100yds (on grass) - 15, 14.7, 14,4, 13.8, 13.6, 13.45, 13.5 , 13.2, 13.03, 12.84, 13.2, 13.35
6 x 60m (on track) - 9.4, 9.1, 8.7, 8.5, 8.4, 8.3 (groin still sore - had to run these slow)