10 AM
Running 13:26 [2] 3.0 km (4:29 / km)
shoes: Saucon Triumph ISO 5 - women’s
Up.
Running 10:00 [4] 3.01 km (3:19 / km)
shoes: Adidas Boston 8
10T
Had a good pack of boys rolling for this. Taking 400m each. Ticking off 80s. Pretty much 3k bang on, lovely.
Running 31:04 [4] 9.06 km (3:26 / km)
shoes: Adidas Boston 8
Track: 15x400m (200m jog in 60’’)
avg: 67.3
Didn’t realise we had a tempo before this so cut down from 20 to 15 reps. Started a rep about with Max ticking off 67/68s feeling decent. Then on the 9th rep Max decided to drop a 64 followed up by a 55 second (basically float) recovery. This put me into a bit of a grave so dropped back to George and a couple of others and just rounded off the session ticking off 68/67s with a couple of 66s. 200jog in 60 seconds was arguably tougher than 30 seconds static, which I did a few weeks back. Similar sort of paces to that time and a lot more windy, so relatively content with this.
No fireworks, money has been placed firmly in the bank.
Running 2:58 [5] 0.72 km (4:07 / km)
shoes: Adidas Avanti Spikes
Couple of 200s
Both in 27. Dipped Finn on the first one which I was buzzed with. Got hunted down by George on the second as was going for a pb but started swimming 50m out.
Running 14:13 [2] 2.6 km (5:28 / km)
shoes: Saucon Triumph ISO 5 - women’s
Down.