The session was 4 minute efforts with 90 seconds recovery. After the normal lap of the pitches warm-up, we decided to run on the track as most of the pitches were being used, whereas the track was empty.
I ran these at cruise pace. Certainly not flat out, closer to my 10km pace. I was very consistent with the distance each rep - covering 3 full laps plus about one third of the way around the first bend. So that's 1230m give or take and that equates to 3:15/km pace.
The plan was to do somewhere between 5 and 8 reps. Some of the middle distance guys bailed after 5 reps; I called it a day after 7. Legs a bit sore at the end but 20+ laps on the track wearing the racing flats will explain that. A session where I felt in control and that gives me confidence that the sub 32:30 10km is still there.
I finished up with 4 by 80m sprints then 3.2km warm-down. I got a bit carried away in the sprints running the last one flat out in 11 seconds. That's as good as it gets for me - certainly not blessed with natural sprinting speed.
Just a quick mention of the NSW 10km championships at Homebush that were run on Saturday. Some great runs from a few of my old Mingara sparring partners:
Josh Wright 30:40 (wow - London 2012 beckons)
Mark Warren 31:31
Cale Bowd 32:07
Geoff Arnold 32:58
Barry Willis 35:39
Well done - lots of big PB's in there.
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