Intervals intervals 29:00 [5] 7.38 km (3:56 / km)
ahr:165 max:175 shoes: Asics Gel Landreth 3
First FVO intervals session in a while, and I felt it. 6 x 4 mins, 1 min recovery. A steady but unspectacular pace. Dixie kept me honest for the first two, then dramatically pulled up with a re-injured calf at the start of rep 3; bad luck, hombre. I was already feeling sore by rep 4 but JonX dragged me around that one; I felt done in by the end of rep 5, and on rep 6 I basically relaxed and took it easy, dropping about 15m off the distance I'd been pretty much constantly managing over the other reps, to my surprise. It was good to be working hard, but sobering to see that even my fastest laps were only what I was averaging for my 3km time trial last year. Hmm. Oh well. I'll keep plugging away and get better eventually!
Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Asics Gel Landreth 3
Drills, some steady laps and sprints.