Tuesday - 5km tempo (off 3'), 3 x 1600m (off 2'), 3 x 400m (off 1')

Another massive session. Joined Barts, Scotty, Scotty, CT, LJ and Bruce at the Overseas Passenger Teminal for a 12:25pm kickoff after a 5km warm-up over the bridge. Barts laid down the strict instructions of running the 5km tempo at marathon pace, translated to 3:25-3:30 min/km pace. We stuck to this, running a comfortable 17:10, staying right with Barts and Scotty. A quick three minute rest then straight into the mile reps. These were tough, and I was adamant on simply trying to stay consistent throughout, without worrying too much about the two in front. I managed to stay with them for the first 1km of the first rep, then it was about 200m less with each successive rep. But overall, much more consistent than last Thursday (confirmed by CT as well). Times were 5:08, 5;14 and 5:20. Then it was a matter of getting g through the 400m, which hurt a hell of a lot more than I thought they would (I think we all got caught out here). Times were nothing amazing with a 75, 74 and 75 - running with CT by this stage. Overall, a great session, and I can feel myself getting stronger! 11.6km all up. A nice and easy 5km cooldown back over the bridge for just under 22km all up!