run warm up/down 25:00 [3] 4.7 km (5:19 / km)
shoes: Nike Equalon 2
Parked at Floreat Beach, nobody there. Waited till after 5:30, decided I'd better check City Beach - nobody there either... brain kicked into gear and remembered that people were meeting at City Beach shops. Drove there. 10 minutes late. Fast warm-up down to Floreat beach, couldn't see anyone so assumed they might be finishing warm-up towards the drain. Ran north to drain - wrong. Back past Floreat surf club on the sand and down to City Beach. Got there as Tooms was 100+ m into his first 800m rep, so ran straight thru into session. Way too hard for a warm-up. (3km)
Cooldown was much more reasonable and socially paced after the session
run intervals 26:25 [5] 5.6 km (4:43 / km)
shoes: Nike Equalon 2
Really would have preferred to do these barefoot, but was late starting, have sore arches/plantar fascia and tape all over my heel which I didn't want to get full ofsand, so left the shoes on.
Session was 7x800m with 1 min recovery between each.
Dunno time for first rep, but I would guess it was similar to or faster than rep 2
rest were 3:38, 3:48, 3:47, 3:46, 3:57, 3:50
Due to my late start on the first rep, I only had a 30 second break after reps 1 and 2 to catch up to Tooms (and then get dropped by him every rep, so I dunno if it was worth it). Paid the penalty for the short recovery in the last couple