Huge crowd today and with MC on the physio table I tried to bark out some instructions but just gave up and set off. Hardly anyone ever completes this session in any case.
Tucks, Bartles, J-Fen, Macca and JB were all running upfront, and with a big gap until the next group, I decided to go with them rather than do my more recent Tuesday thing of taking it cautiously to start with. It was a very consistent session with all the km splits with 3secs either side of 3:30 per km. JB gapped us on the way out but ran with us coming back until we splintered a bit towards the end with J-Fen and Macca stopping at 10km. Was pleased to feel good coming back up the hills in the final 2km to just miss getting back in time - doing 45:06. 12.8km all up doing 3:30's on the way out and 3:31's on the way back. We were doing the floats in 4:00's so I'll leave you to do the maths to work out what the fast sections were run at.
Warm out there today so a good session. Did a 2km warm down with J-Fen and Andy for 15km all up.
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