Along the river on the far bank and was heading back when met up with ER and joined them on a new loop (for me) down to the kingfisher bridge n back via barway. Felt tired but relaxed.
Down to Brand and a lap with some 20secs strides and then round again afterwards and back via Tes.... pleased with session.
6 PM
Off-road running intervals 25:30 [5] 4.25 mi (6:00 / mi)
4 x BF Mile with 90 secs recovery - 5.16, 5.15, 5.17.3, 5.11.6 [Av: 5.15]. Toughie and had to contend with a strong breeze back to the start, but really pleased.
Warm ups n downs with some fast strides.... around the track area and grass at St Ives.
Running race 2:20 [5] 0.8 km (2:55 / km)
What a hoot!... 800m race in 2.20.4. Went thru in 67 and then clearly died some. Such a shock to the system - but then it has been 15 years since my last one! Enjoyed it in a perverse way.
8 PM
Running race 4:41 [5] 1.5 km (3:07 / km)
And then followed that race 40 mins later with a 1500m in 4.41.7 - felt much better on this one (in spite of earlier efforts) going thru in 74, 2.30 and then 3.29 at bell - even had a ding-dong sprint down the straight with some whipper-snapper! Was alos lovely to toe the line with me son who ran 5.43:)).