And now for something completely different

So with Mikey off injured, I felt I had the discretion to set a different session.  Copied something equivalent to what Sean Williams does - short reps followed by a medium tempo.  So decided on 8 x 400m followed by a 3km tempo.  The idea is the tempo simulates race conditions so you try to hold form over the relatively short distance on tired legs.

It was a beautiful day and Rushcutters was in tip top condition.  What's more the local council had spray painted a start line and 400m line and Timmy had laid out cones for the 1km, 2km and 3km  points of the tempo.  How spoiled were we?!  In short though, I think we were a bit short today due to taking inside lines around the oval.  I'm guessing 2s for the 400s and 25s for the 3km.

Ran with Clarkey for all the 400s.  Darien was looking super smooth about 2s quicker per rep.  Adrian popped in and out.  Clarkey and I did 67s and 68s for all keeping them consistent.

On the 3km Clarkey went off quite quick while I just ran steady 85s per lap (having felt the lactic towards the end of the 400s).  New boy Tom was the only other in our group with Darien pussying out to run in Timmy's group.  Reeled in Clarkey with 2 laps to go to finish in 9:35.

Knackered afterwards but a great session.