Track night. I did a couple of kms warm-up and hooked up with Matt and Owen for a session of 400's (just for a change). They were planning 72 second laps which suited me as I didn't want to run flat out.
The session itself was slightly different to my normal session of 400's. We did 4 sets of 4 (total 16) off 30 seconds with 3 minutes recovery between sets (including a 200m very slow jog). It felt pretty comfortable throughout and the times were:
72/74/71/72
71/72/71/72
71/71/72/71
71/70/69/66
Average of 71.
I finished up with an easy 6.9km warm-down. All up 15.9km for the day.
I nearly forgot to mention the weather. Raining most of the day but by the time the session started it had cleared. No breeze to speak of so apart from the damp track, conditions couldn't have been much better.
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