Thursday - 4 x (90”, [60” jog], 60”, [30” jog], 30”) (off 2’)

Solo this morning for a repeat of the session I did four weeks ago. I was a bit nervous doing this one, both because it is really high intensity, and I wasn’t totally confident with my left hamstring. The latter turned out to be fine, I barely noticed it once I started the session. Equally brutal though, just like last time. Wasn’t expecting much in terms of pace today, but the effort was certainly there. Distances were 470 m, 310 m, 150 m, 470 m, 310 m, 160 m, 460 m, 300 m, 150 m, 460 m, 300 m, 160 m. Averaged 3:13.75’s, 3:16.25’s and 3:12.25’s for the 90, 60 and 30 second efforts, respectively (3:14’s average for the entire session). Not fast by any means, but that’s where I am at the moment. A really slow cool-down, seeing Erika and Elle being paced on their 16 km tempo runs. I was no change of joining them. A solid session, and one that I am looking forward to making some solid gains with.