Right, this is going to be brief, as I have to get moving along here.
Tuesday is a rugby night and so ... did a 90 minute (or so) session on the field. Lifting, throwing and running. Passing, too.
After that, did this for three rounds
50 m sprints x 6
20 feet up push ups
20 seated knee tucks
I sent a message to a facebook friend about the technical part of sprints - on some reps, felt as though I was dragging 60 lbs, other reps I was flying.
In the flying reps, I focussed on reaching forward with my lead leg, and extending the ankle and foot for a harder push at the end. I don't think I'd be doing that in a regular chance with the ball, though. Too easy to get something broken.