Bit of Track

AM:  8km with the Cap'n in 4:56's.  Had to avoid the Shelley path of destruction.

PM:  ES Marks - 4 x 1km hard, 300m jog, 300m hard.  All off a rolling 8mins.

Kanser and Biggsy were there but doing 800's off 4mins.  Just Matt Hudson and Keith McPherson doing my set so I was bringing up the rear.  Did all the kms in 2:57 and all the 300's in 53 with a 52 to end.  So nice and consistent.  

13km all up.