Track night. After a long warm-up (5.6km), it was onto the track. A few strides and then the session was revealed. A 4 lapper, 2 mins recovery, 15 minutes tempo around the grass pitches, 2 minutes recovery, then back to the track for a further 4 lapper. Didn't sound too bad.
I cruised the first mile in 4:59, then jogged down to the pitches and started my 15 minute tempo bang on time. The course I ran was around 3 of the main pitches with an off road section of a couple of hundred metres at the end of each lap. I took my splits each lap and was running at exactly 4:20's which for the approx 1.3km circuit meant nicely under 3:30/km pace. After 3 and (almost) a half laps the 15 minutes was up. Jogged back to the track and knocked out my last mile in 4:56. A good session. After a small recovery I jumped in with another group and did a further lap as they finished their session.
After a 3.2km warm-down it was all over. All up 16.8kms for the day.
I'll be doing more of these longer type sessions in the coming weeks as we move into half marathon season. I have the Galway Bay Half on October 1st, then I may head back to Norwich for the tough half in November. I'll be 40 for both of these races so I'll have moved up an age bracket...
Not sure whether to do the 5km on Wednesday or not. My legs at this stage are saying no!