Running5:05 0.95 km (5:21 / km) +23m4:46 / km ahr:131 max:144
Running41:20 7.16 km (5:46 / km) +68m5:31 / km ahr:132 max:161
Long warm up because despite saying that it would start at 6.15 it still started at 6.30 as usual.
Running21:44 4.81 km (4:31 / km) +1m4:31 / km ahr:165 max:188
First attempt at a full flat session. 5-6 x 800m (90s)
2.13, 2.17, 2.22, 2.21, 2.22, 72(400)
First one I tucked in behind James (who was running 600s) and was feeling ok, a bit too fast maybe. We went through 400 in 65 which I knew was unsustainable. I eased up a bit on the second lap but didn't learn my lesson as the next rep I did exactly the same. Thus my legs were gone after 2 reps and I struggled a lot for the rest of the session. Went for a 6th but my legs turned to treacle so stopped after 400 (looking at it we also only had 75 after the 5th).
Running30:41 5.58 km (5:30 / km) +38m5:19 / km ahr:132 max:146