This was to be the last effort session before the half. The schedule called for a mile, 3 miles, then a mile with the miles to be run at 5 minute mile pace and the 3 miles to be run at HMP. In between it was 2 minutes jog recovery.
After a 3.9km warm-up it was time to get moving. I jumped in with Keith and he paced me for the first 2 laps of my opening mile. I went on to complete this is 4:59. Then 2 minutes jog and straight into 12 laps @ 80 seconds per lap pace. I wouldn't call the pace comfortable and the windy conditions made it a bit tough but I managed to stick to the lap times with metronome like accuracy. I completed this in 15:59 and then had another 2 minute jog. The final mile was going to be tough. After an initial 75 second lap I was struggling and another 75 second lap meant I was hanging on. I then started to feel good and lifted the pace to finish with a 4:57. Job done.
The same 3.9km warm-down. The usual thoughts that there was no way I could maintain 3:20/km pace for 70 minutes. Ignore.
Then darts. A late night (home at 1:30am) but a good 8-1 win away. I won both my pairs (played well hitting 104 out in the first leg) and my singles (not so good and should have lost). My record to date is played 14, won 9, lost 5. Not bad for a first season.
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