2km TT with RunCrew

Out of work early and down to ES Marks.  Bit of a warm up and then some strides (actually, quite a few) before toeing the line for the TT.  A rolling start with Benny St Lawrence at the front, then me and Alex R sharing the pace with Tom do Canto (running 3 x 2km) behind us, then Gary, Lucy Starrat, Nick Walker and the other girls.

Went off way too quick following Benny who looks like he's jogging.  Through 200m in 31s (almost a PB) before easing up a bit.  Then stand aside for Alex and he pushes the pace again.  He starts to step aside at 650m so I go through but Tom DC immediately jumps in front.  So I just jump in behind him.  He drags me around until (running very wide on the final corner) I sprint down the final 100m.

Happy with 5:50.3 (not even in the home straight when Ben finished in 5:32).  Had enough for a sprint on the final lap after almost going lactic at 200m.  But, as Gary says, it's the benefit it does for you that is most important.  

Then did 5 x 300m - upping stumps after 5 instead of 10 like everyone else - as I was starting to labour them.  All between 50s and 52s (other than an easier first one).

Long warmdown chatting to the friendly squad for 14km all up (which somehow takes 100 mins?).