Turned up to the HuRTS session (on one fine day) where they were doing 2 x 20mins. If you were to analyse that, my session didn't quite fit, but set off with them nonetheless (starting with marathon man Fats) and ran the same route. Session was 10mins, 8mins, 6mins, 4mins, 2mins all with a 2 minute rest between, so a bit like a Mona Fartlek. Most of my endurance sessions have a hard running time of 40mins, and most of my speed sessions have a hard running time of 20mins, so at 30mins this was an inbetweener.
No guidance from Coach Carter on pace so I just ran as hard as felt comfortable which turned out at 3:15 to 3:20 pace. After the first rep the session was about to get hard. Struggled on the 6mins and 4mins but raised something on the 2mins to almost catch Timmy. Solid session.
Warmed down with running man Jimmy (who was keen to stop for water when he saw a pretty woman at the Farm Cove bubbler) and Jono the kite (surf) runner. 16km all up.
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