Another really early start this morning. I agreed to meet Jamie at Manly LSC at 6am ready to start the first rep. Was very tempting to sleep in and start later, given the relatively short length of the session. But considered the pros of training with Jamie outweighed the pros of sleeping in (only just though). So that meant out the door before 5:40am for a 20 minute warm-up. On paper the session reads simple - so much so that I had to double check with Gary that he hadn't done a typo on the program. How further from the truth could it be? It was absolutely brutal. There is no way in the world I would have been able to a fifth rep. In fact, the fourth rep felt like hell on earth! 90 seconds is a long time to be running 'all out' - especially four times. All up, every effort was around the low 2:50's pace - except, ironically, for the last 30 second rep of the final set, which was band on 3:00 pace. My legs felt like concrete at this stage. A nice and easy 5km cool-down solo, as Jamie had to go to work. About 15.6km all up. Short but sweet (and bloody hard)! I don't know how accurate it was, but my heart rate maxed out at 215, averaging 171 for the entire session (26 minutes). It certainly felt like it!
An extra five minutes for the recovery run this afternoon. Out along the beachfront at Manly. Haven't done that one in ages. Nice and easy - 4:37's at 122 beats per minute. Rest day tomorrow, much needed!
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