I was really looking forward to this session. The conditions were perfect, and the aim was to run them around 2:25 or better and feel in control (get used to running quick whilst remaining relaxed/no straining).
Quite a long warm-up of 5.7km, then waited for the groups to form and we were off. I went straight to the front and that's how it stayed for the session. Again lots of traffic and a near miss on the 3rd rep as I almost had to stop to avoid runners on the start line as I was half way through my rep. All for the good as that gets the juices flowing in an effort to get the time back. Here are the times:
The 90 second recovery was a complete luxury. I would have been a few seconds slower each time off a minute. The coach (Matt) was running around offering words of advice and encouragement to all the runners and his one comment to me was to keep the feet in control. I forgot to ask what that meant at the end of the session. Perhaps when I plant my feet they don't remain stable and tend to move laterally a little. I'll follow up on that one.
A great session. I'd say that has to be my best set of 800's on record. All good now for Saturday with a couple of easy days to look forward to and a rest day on Friday. The course at Kinvara sounds tough but fair. Certainly a fair few hills to deal with. I hope I have some company as I want to lay down a good time marker.
All up 14.0kms with warm-down.