3 x (7 mins tempo/1 min jog/2 mins hard/3 mins recovery)

Another Harriers session run locally. Thankfully I had Fintan for company who was doing his first serious speed session in around 6 months.

Warm-up of 3.5kms then into the session. The tempo efforts pacing always confuse me - the plan was to run them "comfortably hard" and I thought that 3:20/km pace or better would be a good target. Then try and run the 2 minute efforts much quicker.

Here's how the session went:

7:00 - 2.15kms - 3:16 pace

2:00 - 0.64kms - 3:07

7:00 - 2.16kms - 3:14
2:00 - 0.66kms - 3:02

7:01 - 2.15kms - 3:15

2:01 - 0.65kms - 3:05

I felt great today - the longer efforts felt really comfortable despite a strong breeze in parts. The last 2 minutes was directly into the wind but I was still going nicely. Definitely hitting some form. Good to see Fintan back and running well. Roll on the Annaghdown 10km.

Warm-down of 3.9kms. All up 16.8kms.