Track night - surface quite wet but not a bad night being quite still and not as cold as the previous couple of weeks.
A short 3km warm-up and the session was as above. The recoveries were 1 minute between each effort and 2 minutes between the sets. I'd told everyone I was going to take it easy and that's how it started out.....here are the times:
79/74/72/71
5:06/5:07/5:04
72/69/67/66
The first 400 was disgraceful - it felt like a 69 as I was blowing like a you know what. From there on it got a bit easier. I sat in with Keith for the 1600's and took turns rolling out each lap - he looked to be cruising and I was having to work. The last set of 400's were pleasing - I tried to stick with Keith but he was at least a couple of seconds in front of me each lap - and still looked like he was jogging. I guess you'd expect that from a low 1:50 800m runner...
My last 400m was a pleasing 65.50. I guess I still have some speed and probably need to do lots more 400's so I can run sub 70 second laps and feel comfortable. The wet track didn't help tonight so again the times were okay.
I finished up with a 3.5km warm-down. All up 14.5kms. This could be my last speed session of the year - though I may decide to do something on the weekend. Decisions, decisions...
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