Tuesday - 89' continuous (20' easy, 22' effort, 5' easy, 22' fartlek, 20' easy)

This is always a tough session - just the sheer length makes it intimidating. I was absolutely stoked to Scotty join me at Queenscliff SLSC prior to the first 22 minute effort. We shared the work, laps between Queensie and Shelly Beach - managing to get out there before the crowds (one of the advantages of starting early). The first effort was strong but controlled. Really happy to get out 6.61km, averaging just under 3:20's. That's the fastest I have been since before May, so that was a massive confidence booster! A 5 minute easy jog preceded the second part - 22 minutes of fartlek. Specifically, it was 1, 2, 3, 4, 3, 2, 1 minute efforts with 1 minute floats. With this, it's simply about survival and getting to the end. The efforts were much the same pace as the initial 22' effort, with the floats aiming to hold 3:50's. All up, 6.32km in just under 3:29's. Again, really happy with this. Having Scotty there made a massive difference, as we were able to share the work and push each other. 20 minutes easy for 23.35km all up. A really solid session, meaning no double today. Now is a great time, as it is the longest possible time until I have to repeat this session. I'm going to savour the moment!