Some speed this morning. Managed to miss the rain, with only the wind to contend with. Only Darren and myself today (the proper hardcore), as Tom and Richard both pulled the pin. We decided to run these in the bike path from Manly LSC north - our best attempts to minimise the wind. Felt slightly flat warming up, so eased into it. It's quite a full-on session. 60 seconds is ample rest, meaning that you can attack each repetition with substantial effort. However, this is offset with the quantity, as 15 is a hell of a lot of reps. Anyway, kept them mostly consistent, ranging between 0.48km to 0.51km - averaging 0.492km (or 7.38km for all 15 reps). So around 3:02-3min/km pace. I was pretty spent by the end of it. Darren reckons he needed to spew after the tenth rep. To make matters worse, he thought we were two reps further into the session than we actually were (never a good feeling that one). An easy 5km cool-down with some light sprinkling rain for just over 18km all up. Another 40 minutes easy before lunch is on the program.
An easy 40 minutes along the beachfront. 8.76km in 4:34's. Now off for a well-deserved massage!!!
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