Another longish warm-up of 7.6km running with Matt, Gary, Rory and the 2 Brians. All good runners and we slipped and slided around the university fields. If it's like this on Sunday it will be a mud bath.
The session was something a bit different: 4 x 400m, 3 x 1600m, 4 x 400m. We were to get 60 seconds recovery between the 400's and 90 seconds between the 1600's with 2 minutes in between each set.
It was windy tonight but funnily enough you seemed to have the benefit of the wind for well over three quarters of the lap. The only tough section was part of the final bend. Very odd.
I was totally in control tonight. The breathing was great and I always felt like I had another gear. Times were as follows:
400s - 74,69,69,71
1600s - 5:11,5:08,5:07
400s - 73,70,68,68
The recovery was a bit too long to be honest. Both in between efforts and sets. But on this occasion I decided to take it!
I finished up with 2km warm-down. All up 17.6km for the night.