running warm up/down 20:00 [2] 3.7 km (5:24 / km) +10m 5:20 / km
Met Iain and Daniel for a session around the field next to the house. A bit apprehensive as this is the first session for some months... This is before, after and in between reps.
running intervals 22:10 [5] 6.9 km (3:13 / km) +50m 3:06 / km
First half of the session was 2x1km, 10 min tempo, two minutes between each.
Second half, after about a ten minute break which involved going back to my house to get some water, was 600, 500, 400, 300, 200, 100 all with ~90 seconds break.
All went surprisingly well and was surprised at the speed I managed along the path through the field. The only one I ran bang on the distance according to my garmin was the 400 which was 66. Tempo was just over 3:30 pace with some hills and kms 3:06 and 3:19.