4 x 3km

Perhaps it should be retitled; "Getting used to running 3:25s".

Really good crowd (to start with) today, including Fats, Ray, Kanser, Durante, MC, Springer, the Judge, Anthony, Tim L, Mike Race, Enda, Darren and Pete W. Started off with a big crowd staying towards the front and ran through reaching the second lamp post short of the Stone Gates in the 10 minutes. This involved a detour up to Art Gallery Road as the open air cinema section of Farm Cove was blocked off. Picked up the pace on the way back running with Charlie, the Judge, Tony and Fats in 9:21 (about 3:23's). Pace picked up again on the third rep with Fats really pushing on such that we reached the Stone Gates. Then on the final rep the Judge took it out and pulled me around - dropping me while coming around Farm Cove. Still managed 9:23 over the longer distance.

Chuffed with the session. When we last did this 4 weeks ago I was shattered on the last rep. Felt great out there today.

Fats is looking in great shape, as is the Judge who plainly took it easy to start with so he could finish the session strong. Tim L also looked good again, peaking at just the right time for London. A few are crook or coming down with colds, including MC, Kanser and Durante.