PM: Jogged to ES Marks after work. 4km hard in 12:24. Just sat behind Alex R for the first 7 laps until Gary shouted to go ahead. Then started catching Keith Mc on the final lap finishing just behind. Felt pretty good.
Then a bit of a rest before 200m fast, 200m jog x 6. I may be able to hold on for 4km but I'm woeful at sprinting, being about 10-15m behind Alex, the McPhersons and Matt for each rep. Basically my 200m reps are run at the same pace as my 4km rep. I think only Neil P has a worse conversion.
13km all up.
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