Path/Terrain13:40  3.0 km (4:33 / km) +30m4:20 / km shoes: Salomon Sense Marin
Road11:30  2.32 km (4:58 / km) +76m4:16 / km shoes: Salomon Sense Marin
Road warm up/down 37:43  6.49 km (5:48 / km) +66m5:32 / km shoes: Salomon Sense Pro 2 (2018)
Decent one with Emil and a couple of athletics club crew. Having just watched Felly's demolition rampage in a Hungarian city the spirits were high!
Track intervals 22:36 5.75 km (3:56 / km) shoes: Salomon Sense Pro 2 (2018)
Intervals - 200m, 400m, 6, 8, 1km, 8, 6, 4, 2 (half rep time)
Sounded like quite an easy session until we realised half rep time recoveries meant 16s and 33s for the first two respectively... We realised this a bit too late so it was a bit about hanging on. Hit the first 800m a bit too fast with Emil so he had to bail out the 1000m. I died hard on the second 800m but had a good amount of energy for the last few. Nice surge at the end on the 200m.
Certainly not a session I'm used to but felt like suitable race prep and I enjoyed how it was over quite quickly. Running well with a 15min 5km 18 year old for most of it, when Emil wasn't leading. Well matched pace as the three of us finished each rep a few seconds apart at most, and on the same second often. I frantically looked for something I could get an edge on the young guy since he was taking me on most home straights so you could imagine how delighted I was when I noticed his spikes. From then on I proudly explained to most people in Halden just how heavy my Salomons really were.
Road warm up/down 17:30  3.06 km (5:43 / km) +82m5:02 / km shoes: Salomon Sense Pro 2 (2018)