Conditions were warm and humid. Yes, you have read that right.
I started off with a 6.4km warm-up. My legs were sore from the massage and I wasn't particularly looking forward to running quickly. The usual drills and run throughs and it was time to start.
The session was another mixed bag. Starting with 4 x 400, then 3 x 1600, finishing with another 4 x 400. Recovery was 60 seconds between the 400's, 90 seconds between the 1600's and 2 and a half minutes between each set.
Times were as follows:
73,72,72,70
5:00,4:59,4:59
72,72,70,71
It was all plain sailing except for the 3rd 1600 where I had to work the last lap to get it under 5 minutes. The top even came off for a while, that's how hot it was.
Nice to get that out of the way without any hiccups. More so considering I'm still not feeling great, plus the sore legs.
I finished up with a 3.2km warm-down. All up 17.6km for the day.
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