HuRTS 400's tempo combo

Over to Rushcutters for 8 x 400m off a rolling 2 mins followed by a 3km tempo.  Felt crap on the way over - tired and unenthusiastic.  Barts, Timmy, Crossy, Rich Mullaney and Andy H made up the first group with MC easing off (again) in group 2 with a big group including LJ, TKS, Renee, Birthday Girl Elle, Big Kev etc.

Crossy was putting in some effort for a change in the 400's and was a few yards ahead for most but I was getting closer in the second half.  Had to really work hard to reel him in though and was running 67's and 68's on the long grass going lactic towards the end (down my arms of all places).

Dreaded the 3km tempo but felt OK once we got going running with Barts. It was wet today and when we turned the tight corner on to the wooden bridge I felt my foot slip out from me and slid into the side railing, only to turn around and see Barts flat on his back.  Looked like the bloody Keystone Cops.  Got going again and finished in 9:55 for 2.99km on the Suunto (Timmy's finally measured the distance correctly). Will download the stats tonight but pretty sure final lap was 3:13 including slowing a lot to cross the bridge of doom.

Long warmdown with Barts for 13km all up.