Forgot how tough these intervals are. Haven't done anything this short post-injury, as most efforts have been between 3km and 20 minutes. So there was the obvious temptation to go hard and blow up, which I refrained from doing. Up early as I had a starter in Richard. Out and warming up just after 5:40am, meeting Richard at North Steyne SLSC at 6:05am ready to start the first rep. We ran these between Manly and North Steyne in the bike lane - in the dark and drizzle. Kept the whole session consistent, with a slight headwind running north accounting for the slower even reps. 3:11, 3:14, 3:09, 3:18 and 3:10. Obviously not as fast as pre-injury, but not too bad considering. Initially thought (yesterday, that is) that five reps was going to be too little - was tempted to either increase the distance or the quantity. But stuck to the plan, and glad I did now. A nice and easy 5km cooldown, 15km all up and home before 7am and sunrise (not that there was really one this morning). Will hit the stationary bike and some weights later today.
Weighs, some plyometrics along with an easy spin on the bike before lunch. 20.4km.
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