Mild weather but persistent rain. After a 6.4km warm-up and a few drills I was straight into the 800's. I was to run the first 6 with Matt, then 4 more by myself. Matt wanted to push the recovery out to 90 seconds (200m very slow jog) which felt far too much at the start of the session, but by the end was about right.
I felt completely in control whilst the times were around 2:30. But towards the end when I started to push them by a few seconds I was red-lining. Times were as follows:
2:34, 2:31, 2:31, 2:29, 2:30, 2:29, 2:30, 2:28, 2:27, 2:24
That's a decent enough session and at least gives me some confidence that I can run fast again after last weekend's baptism of mud.
I spoke to Matt about what shape he was in for 10km when he broke 70 minutes for the half. He was running 32 low. So I'm certainly not there at the moment - but I live in hope.
I finished with 4.5 laps warm-down. All up 18.0km for the night.