Thursday - 3km effort (off 3'), 4 x (400m effort, 200m float, 400m effort) (off 90")

A last minute change of plans thanks to a message from Scott offering an alternative session with Barts. Decided to give it a go, slightly apprehensive though given how fast they both are at the moment. Bumped into Jake on the warm-up over the Harbour Bridge and told him about the session, and he was keen as well. Met LJ, Tim and CT as well, so there were a few of us. The goal was to try and stay with Barts and Tom for the 3km effort, then simply hold on for the 400's. That I did. We ran a 1km loop around Rushcutters Bay, with 3:10, 3:15 and 3:17 splits, averaging 3:14's. Fairly solid, but felt surprisingly strong after the first kilometer (where I was going too close to that red line for comfort). A 3 minute break then onto the oval for the 400's. The first one was good, but I was in dept from there on in. Just tried to get through the remainder in a half respectable pace, which in isolation, the times were not too bad (a different story compared to the others though). 3:07, 3:13, 3:14 and 3:16. Decided that four was enough, as did CT, while the others got a fifth rep. Absolutely spent now, a really solid session. Very happy with the 3km effort (fastest I've run for that length in a long long time, especially on a windy loop). Like last week, the 400's (broken 1km efforts) exposed my weak link - top end speed. A 6km warm-up and 6km cool-down for just under 20km all up. Now got to get ready for Grinspoon tonight - my first concert since Soundgarden (who, sadly I can't see anymore)!