R5k PE run with a few 50-150m efforts thrown in. With TP. Nice and light after last night's effort and thinking ahead to Saturday which will be tough in the mud. Chatted about recent races and strategy for Saturday.
Running warm up/down 13:44 [1] 1.85 km (7:26 / km)
Club session
Running intervals 34:01 [3] 6.2 km (5:29 / km)
Club session. 10 efforts. I did full session but took easy due to racing yesterday and probably Wednesday and Saturday. First 4 approx 4 mins/k, 5 at approx 3.48 pace and last one at 4 again. Distances 232-482m. Recoveries 1.26-2.59 jogs.