Another solid session this morning. Joined by Scotty, who was on form this morning. Only did this session two weeks ago, and was blown away with how quick I had done it then. Turns out I wasn't able to replicate that today - but then closer inspection reveals that last time may have been subject to some slight overestimation by the GPS last time! Ran with Scotty, who was marginally in front on all reps (from about 600m onwards) - except for the second rep. The first one was absolute torture! I was certain that I was going to have to pull the pin, especially when reading a 3:07 at the halfway mark! Really shouldn't be so dependent on the GPS, and give or take 3-4 seconds per kilometre as standard error (this occurs all the time with my 8km recovery runs - finishing at all different locations despite running the exact same course). My average pace for each effort was 3:02, 3:02, 3:04, 3:05, and 3:06 min/km pace. 3:03 min/km average, so slightly slower than last time, but no massive blow-out at least. Scott got 3:01, 3:00, 3:06, 3:04 and 3:07 min/km - despite being essentially neck and neck. So that really highlights the margin of error. Nonetheless, it hurt like hell, and was a solid session. 17km all up including a warm-up and cool-down.
Easy 8km before lunch. Wise move running eight laps again. 4:32's at 117 beats.
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