Mon 30 May, a couple around the Tan

Easy morning to ensure recovery, cool today, wore a dri fit T, tights & gloves. 2 laps of the Tan, 18:30 & 17:50, then 10 minutes to finish.

Felt good, no problems.

Sun 29 May, long run around Hoppers

Leave the house at 6:30am, tired from yesterday, but no niggles and nothing in particular wrong. I take the first 30 min very easy and move into 4:50ish pace for the remainder of the run.

100 minutes, a great way to start a Sunday morning, flat course.

Sat 28 May, 10km Race Day

A busy morning, Connor has a cross country race at 9am and then straight to soccer until 10:40. Thats good it saves me pondering the race. I get home and get all my gear together and leave at 12pm, in hand splits for 40 min, 40:30 & 41 min. Last year at Sandown I ran 43:13, I know I will beat that!

Today we are expecting 15 degrees with rain & wind. On arrival at the Race track its raining and its windy, straight into your face along the main straight (4 times). The underage & woman are at 2pm, Cam starts very well and with 3.1km to go he is looking perfect for a mid 35 min, but he has some breathing probs (again) and suffers along for a 37:20, he was not talking to anyone and sat by himself most of the arvo...

Today a big crowd and I put myself in the middle of the pack and prepare myself for a good one. See heaps of AV CRs, Old Miler, GaryO, Fish, Biggers (first time), Ralph Wiggum, Toomz (aiming for 31, wow) and someone else who I have forgotton. The course is a 700m and 3 x 3.1km laps, I start and feel great but I know I have to remain controlled, slightly slow for the first part, just over 41 min time, but the crowd is big but moving. The race was great, I think I was just too controlled on the second lap, but excluding that I would say it all went perfectly.

Splits: 2:54, 12:21, 12:57 & 12:19 = 40:32 A PB of nearly 1 minute from Mar and 2 min 40s from last year, I am wrapped.

A lot of support from team mates at the finish but also heaps of well dones from guys from other Clubs who I have got to know over the past few years. I AM VERY HAPPY! :-))

Thu 26 May, short & sharp session at the track

I took today off as my 6 year old was unwell over night and needed to stay home from school. So my normal morning run is out and I have decided I will go the track tonight when Julie gets home.

I arrive at the track and go for a run with CR Adrian, a three laps around the VU Complex and some stride thru's at pace.

Then I hooked up with one of female club runners and did 6 laps of bends & straights (800m pace), she continue on for an extra 2 laps at a slightly faster pace, she is hoping for a 38 minute run on the weekend.

A quick chat with Burkie about how I plan to attack Sat and he gives me a few notes to ponder. Race day is closing in fast...

Wed 25 May, Rest day

I thought about this, will I or won't I. I consider going for an easy 30-40 minute along the flat route along the Yarra, but with being on course today from 9am to 4pm, i thought I would do a couple of hours work prior and have rest.

No training this week will improve my chances on the weekend so I'll take the day off.

Tue 24 May, speed work

Tonight my normal training partner is not available, but one of the advantages of being involved with a club is others are generally around and luckily tonight David T was avail and not working, so off for a warm up on the roads.

Did a few stride thru's, some light stretches and moved into a set of 5x800m, a little lighter than normal with the race this weekend. All the sets we in the mid 2:52-55 area (forgot my watch), using a 2 min walking/jogging recov tonight. Felt ok, but could feel effects of my past few days a bit so I was happy for the easy recovery and also happy for the 8's over the 1k's.

Finished with a lap and then packed up for my run home with my new flashing arm light.

Good to see CR Adrian down at the track tonight, starting to get back into the swing of it after 6Ft, then a rest, then a job move (& maybe promotion), will be great to see him racing again in a month.

As I'm attending a Workshop again tomorrow and would like to clear my desk prior and feeling some effects of the past few weeks, I will rest tommorrow, first day in a while!

Mon 23 May, Albert Park

Feel great today except for a little chaffing under my r.arm and I have yet again made a mess of my nipples, especially the right hand side (a mess).

This morning my plan is 45 minute, probably 4.40 pace and I decide I will go to Albert Park, I haven't done many runs of the lake and I can use the km markers to ensure my pace is fine. Nice weather, sunny, not to cold and I feel pretty good. Whilst running my mind wonders to thinking about the 10k on Saturday, about the Team (Western A's) but also my own run, how will I attack?? Will I be aggressive and confident and run as if I will be on for a sub 40 minute or will I run the first 5-6km like a 41 min and leave some up the sleeve for the final 4k and be happy with a mid 40 and an improvement of 3 min since last year.... I haven't really decided.

As I near the Bob Jane stadium I notice that I am closing in on a runner, its Eat Em, he is a bit sore from the run yesterday, but he is getting the recovery run in, so he will be better for it.

I arrive back at the barracks a little earlier than I expected so I do 2 quickish laps of the Barracks which take 4:02 & 3:59, nice and even pace, a lot faster than the previous 35 min.

Finish the run, happy for it and feel great but a would like to find a solution to my nipple, its a mess and the vaseline hasn't helped....

Sun 22 May, Sri Chinmoy Half Marathon

Sri Chinmoy Half Marathon at Williamstown. A beautiful morning, 12.6 degrees when I left home, sunny and very little wind, really none. I arrived about 7.15 and registered myself and Cam for the 10k, done quickly and painlessly. Back to the car for final preparations and off for a 15 minute slow run, taking advantage of the public toilets where there was no line.

I did a couple of stride thru's with Cam and then finalised shoes and had some more to drink. I then made my way over to the start/finish line and said hello to a few CRs & a couple of AV people. PaulC, Courtlove, RMC, Eat Em, Fish, Wobblyman, Virtual Runner, Obi-Wan & Chilliman, I also seen a few others who I didn't get to say hi to and I saw SlowSue on course.

Today was about putting some more 'k's in the bank' and nothing else, but it was suggested that I could push the pace in the final 5k if all was good, which I thought sounded like a good test. Plan: 4:45 pace for 10k, 4:40 pace upto 16 and then push home!

Re meet Eat Em on the course just before 1k and we run together, happy with the pace and talking the whole way (I think this annoys some people we pass & they are on the edge, oh well). The first 10km was very casual and enjoyable, no probs: 4:46, 4:39, 4:39, 4:42, 4:50 (water station game), 4:34, 4:43, 4;43, 4:35, 4:44 = 46.49 (4:42 pace). The km markers stop but we are comfortable with this pace and continue on. I notice that we haven't been passed by anyone since the first km and we are starting to bring alot of people back to us. The next 5km was completed in 23:07 (4:37 pace) and I feel good, I think Eat Em is starting to work harder but he is still sitting with me, I confirm in my mind that I will push the last 5km & remind my running partner that I will soon be moving the pace up, we have run 5 min and no marker is seen, so I assume we have slightly less than 5km to go, so I start my push, the last 6.1km (including the casual 5 min) was run in 25.44 (4:13 pace). Very happy with the last 5km and my time is 1h 35m 50s, which is close to a PB (I thought).

Cam Mac won the 10km in an ordinary 37 min (his words) and we stay for his presentation and then move on. When I get home I check my previous Half Marathon which was a PB at Burnley (1h 36m 45s), so I have cruised for 16km and then pushed and ended up with a PB of 55 sec. Very happy!

Another well organised event from the Sri Chinmoy organisation.

4:46, 4:39, 4:39, 4:42, 4:50, 4:34, 4:43, 4;43, 4:35, 4:44, 23:07 (5k), 25:44 (6.1km)

Edit: The results are now posted, I finished 49th out of 219.

Sat 20 May, a hard 30 minutes

Surprisingly mild this morning, it would have been the warmest morning since last Sunday. In singlet at 7am jogged around my home area for 10 minutes and then did some quad, hamstring, calf & glute stretching at home and then ran as hard as I could for 25 minutes.

Hopefully just faster than my 10k race pace, the first 2kms are marked and I hit the 2k mark at 7:48, so happy with that and very much felt in control and didn't really slow down at all, but not confirmed.

Looking good for tommorrow, I'm thinking the morning will be 8-12 degrees and I reckon the wind will be present, I'm hoping not too bad.

Should be good at the Sri Chinmoy, looking forward to re-meeting Wobblyman & SlowSue (meet both once before), pepster, courtlylove, PaulC & many other CRs & a couple from Ausrun too, there should be over 20.

Cam (son), rang to let me know he has changed his schedule and is wanting to be picked up and he is running the 10k, he is out of form but should still manage 37 or so. It was hoped he would be in 35 minute form, but things just are not happening for him... Issues with calf muscles and of course the life style of a 17 year old too, ;-)

Fri 20 May, 1 lap of the Tan

Very cold this morning and I wasn't planning on a run, but I knew I had a course on today starting at 9am and I wasn't going to achieve much before it so I decided a would cruise around the Tan.

First I ran around the outside of the Barracks and then over the other side of St Kilda Rd until I hit 10 minutes. I then made my way to the Govt Dve intersection, a couple of basic calf, hamstring & quads stretches and then around the Tan, 15:40.

Not fast and not slow, but cold, I should of worn gloves, just a white climate control Adidas top and shorts.


I'm nearing the end of a 6 week training block where I have generally done a very similar program each week, but moving around for my recovery runs. I don't think the 2005 goal will be broken, I'm not there yet, but I am very happy how things are going compared to last year. More than 5kgs lighter and I would suspect 3 min faster over 10km...

Will cruise to Connor's Cross Country race tmw, an easy 30 minute, will act as the rabbit for 2 races (1km & 1.5km) for U6-8 & U9 & 10 (I think). Then a lift home. Sunday's run at the Sri Chinmoy is looking like it will be COLD. Thankfully its only a training run, I may do the last 5k quickly though, a suggestion from the coach.

Thu 19 May, nearly didn't run today!

Arrived in the city just before 7am and parked the car and walked to work (10 minutes), dropped my back off and for whatever reason I nearly talked myself out of a run. Tired (late after AV meeting), sore legs & nipples, and cold. BUT, I took off my jumper & track pants and got on with it.

Ran a lap of the Tan with the extension of down Walsh, up Punt, down Walsh & up Anderson, then finish the Tan, normally I would do more, but I was happy I did stick with my commitment.

Was cool today, but all is well, no niggles.

Wed 18 May, 60 minutes along the Yarra

I ran the Yarra City Trail starting at Victoria Barracks along St Kilda Rd to Princess Bridge, then along the city side of the Yarra to MacRobertson and then return on the other side. Nice and easy today, very tired from weekend's race and run at the You Yangs.

Nipples are in a bad way, bleeding nearly everytime, no matter how much gel or what top, will use bandaids from now, but for whatever reason they don't start with a couple of my tops and I can never remember which ones.............

Tue 17 May, intervals

I arrived at the track to meet others at 4.45pm and off we go for an easy 17 minute warm up run, return and complete 5 stride thru's. Some light stretching, change shoes and begin.

Tonight I am going to concentrate on my 'floats', no walking and will not exceed 2 min break, not even by 1 sec!!!

6x1000m: 3:42, 3:44, 3:50, 3:51, 3:57 & 3:37, all of the breaks were between 1:45 & 1:55, jogging the whole time.

It was very cool tonight, with the fog rolling in during my 4th repeat. Tash was doing 800s with me, so it was good to have company right next to me and not just following or miles ahead.

I jogged home from the track for my cool down, about 17 minutes.

Mental note: I have discovered that i am very hungry for the past few weeks, more than normal.

Mon 16 May, run around the MCG and surrounds

Today's intent is an easy 45 minutes. I start my way down St Kilda Rd to the Princess Bridge and then make my way along the river upto the Tennis Centre, across the bridge to the 'G' and go anti clock wise for a change, run around the gardens to Vic Pde and then onto Punt Rd, along the train line and back into the G's parklands for awhile.

I then run over a bridge to Goschs Paddock and onto the Tan, I find the first marker and pick up the pace, intent run 1km in 4 min, which I did 3m 55s, back off for 5 minutes and make my way to the Pillars through the Gardens and find another marker and run 750m in 3m 0s exactly, very happy with that, wasn't over the edge but close, happy I could pick up this pace after 35 minutes of running and following the last 2 days.

Question, am I close to the sub 40minute, hmmmmm, I don't think so, but in 2 weeks I will find out where I am at. The Victorian 10km Championships at the Sandown Racecourse.

I wore my CR singlet and saw no-one and didn't get any hi CR, first time in a while...

Sun 15 May, You Yangs

Over the past 4 months I have been here a lot, but its within 30 minutes of home and the hills are good and hard and the surface is great. Cameron had a 16th party to attend last night, so I pick him up along the way and I pick up his mate too and we arrive at the You Yangs just before 8am (I think they would have enjoyed some more sleep ;-) ).

I go off by myself so I don't get caught up in their pace and I go along a horse trail for a change which after 27 minutes of easy running joins Great Circle Drive just before one of the big hills. I work the hill for nearly 8-10 minutes and float the flat and then work another 3-5 minute hill. I go hard down the next down hill at 4 min pace or faster for 3 minutes and then return to cruising 4.45-50 pace for 5 minutes and then I pick it up to 4:15ish pace for 10 minutes, then slow down to 5 min pace for the remainder. 80 minutes all up and I feel ok, but it was humidish for this time of the year and I'm very drenched in sweat. The boys mention that they found it quite warm too, strange considering it was 11 or 12 degrees when I left home, but the sun was out and no wind.

A good run, especially after yesterday's race.

Sat 14 May, Race Day

I arrive at the Belvoir Golf Course, just before Kangaroo Flat in Bendigo at 12:45pm, 15 minutes later than I wanted. Cameron's race is at 1.30pm and he likes a hour preparation, but...

I had a full car load today for the trip, 4 open men & 1 U20, a fair chunk of the team!!! & all of Western A's registration numbers...

After a bit of Team admin, I go off for a 4km warm up on the course, investigating the 3k leg and checking out most of the 2km section as well. An undulating course with more ups and a couple of severe downs, very hard under foot, a testing course.
I watch some of the junior's races, mainly when they pass the start finish. The women have a 6k race prior to us and we have 3 girls debuting for the season, one who will lead the crew (finished 30th overall) and a new lady who finished mid pack and a sprinter who is still trying to work out how she ended up here!!! ;-)

The race starts at 2:55pm (10 min delay, was to start 2:45), we start pointing down the hill, its very dry and for the first 500-750m there is a cloud of dust above the athletes, very hard to breathe. Spectators tell me it looked very amusing, 331 participants. The course is 1x2k leg and then 2x3km legs, my splits were: 3:51, 4:12, 4:04, 4:14, 4:41, 4:18, 4:29, 4:43 (I have bold the first 1km splits, to compare). Whilst it looks like I went to fast early, I don't think this could be helped, jostling for position and going down a big hill. Overall time of 34 min & 35 sec, this is a PB of 3m 55s from previous 8km x-country races. Whilst I do recognise every cross country course is hard to compare, I would rank this as a hard one, so I'll take the PB!!! :-)

I think the Western A teams have gone well, and I am predicting a Top 3 for all of the men & for the first women's team, here's hoping!

Thu 12 May, a light speed session

6.30am in South Melbourne, I park the car in Sturt Street and run to St Kilda Rd, onto the Tan and run easy for 18 minutes until getting to the 'pillars'. Some stretching followed by some 70 minute strides at pace.

Taking off from the Pillars of Wisdom towards Anderson St I run at 1500m pace for 250m, jog for 30 sec turn around and jog back to the mark and return at 1500m pace. 6 x 250m all between 48-50sec, not too fast, but a controlled fast pace.

After the sixth one I had a quick drink, put the t-shirt back on over my singlet and made my way back to the Barracks, running until I get to 10 minutes, and then walk back to the Barracks.

I will have Friday as a rest day, prior to the AV 8km Cross Country Race at Belvoir Golf Course in Bendigo. Western A's have 2 Open Men's teams, 2 Open Women's teams, 1xU20 Mens & 2 junior girls. A great day is expected. :-)

Wed 11 May, Albert Park

Happy Birthday to my oldest sister (have 3), turns 36 today.

Wore a t-shirt today, but could have easily worn a singlet.. From the barracks down to Albert Park, 2 laps (23:04 & 22:55) and then a lap of the Tan in reverse. Easy & controlled pace.

Just before Anderson St I saw Georgie Clarke with a guy who appeared to be coaching whilst running, I suspect Shaun Crieghton, they were cruising and concentrating on stride length I overheard. Always cool to see the elite out there!

Tue 10 May, speed session

Today will be slightly easier than normal, starting a small freshening for this weekend's cross country race at Bendigo.

Arrive at the track early (4.30pm) and had a chat with a few before taking off with Mick for a 16 min warm up, casual pace, nice chat, have been friends for nearly 8 years, so there is always something to catch up with and chat about.

Did a 5 stride thru as my warm up and changed into my flats and did 2 more, shorter, but faster.

Tonight, 5x800m, 2 min recov jog, short and not too fast were the instructions. 2:56, 2:55, 2:56, 2:55 & 2:43 (a bit of fun). Finished with a 3 lap cool down in lane 8 with Mick & one of the new guys, Dave S.

Monday 9 May, Punt Rd & Anderson St

Didn't get to run on Sunday, as expected, probably needed a day off anyway...

This morning I took off at 6.45am from Vic Barracks and made my way along the Tan up Anderson, then turned left and then left again and went down Walsh St, then right along Punt Rd (bigger hill), then down Walsh up Anderson. I call this the figure 8 course, 2 complete laps at a nice pace, working on the endurance and strength up the hills. Twice Punt & 3 times Anderson, a good session. First circuit was 14:25 & next was 14:05, all up with other parts just below 50 minutes.

I remember 2 years ago I hated this session, I found it too hard and was lucky to see 52 min, and that was going hard, so a very comfortable sub 50 is nice.

Sat 7 May, kind of a long run

Due to family commitments and other stuff I knew I wasn't going to get a long run in this weekend, so a hour would have to do.

Off to the Woodlands Historia Park, Gellibrand Hill, near Tullamarine. A club run with about 15 or so, a couple of the new guys are coming out for the first time so I will run with them so they don't get lost and this will ensure my run is casual too.

Nice day, little wind, coolish but very sunny. Had a BBQ afterwards and sorted out race entries for next weekend at Bendigo.

Fri 6 May, easy run

Just over 40 minutes of easy running, from the Barracks on St Kilda Rd to Fawkner Park, 2 complete laps of that, completely off the paths, staying on the dirt & grass trails (12:44 & 12:20).

Finished off at 5min pace and ensured I stretched for 10 minutes.

Long run tomorrow at Gellibrand Hill (near the airport) at 2pm, due to Mother's Day.

Thu 5 May, some hill repeats in the Botanical Gardens

A 10 min warm up followed by some stretching and strides along the Tan. Then on the stairs just before the Pillars of Wisdom I ran up approx 35 sec and then jogged down slowly and then returned back up.

Then I jogged a couple hundred metres and did 6 repeats up the grass hill, varying the direction each time, varying from 40-55 sec. @ minute break and then I took off and did 2k along the Tan, 1st km in 4:05 & the second km (incl Anderson) in 4:12, I was going to continue on for a 3rd but I decided enough was enough, so I reduce the pace and finished off with a 4:45 for the last km and then jogged back to the barracks, about 1km.

Good session, but the hills..............I hate hills!

Wed 4 May, Capital City Trail

Today I ran from Coventry St and then did the Capital City Trail, which 12.3km, plus the extra I did. Today I feel tired from being up too late doing Club stuff & surfing the net, I also feel the effects of yesterdays session, but I will cruise this one.

58 minutes and a good sweat, it was 18.2 degrees at 6.30am when I was preparing to leave for work, but there was very little wind, a nice day for a run.

Actually when I think about it, most of the past few weeks the weather has been very kind! Now that I have noticed, it will probably go to 'poo'.

Late last night AV posted the complete results from the weekends race, Western A' Div 5 finished 3rd (very good, esp behind Mentone & Eureka), Div 7 finished 6th, U20 - 6th, U18 women - 7th & Div 3 women finished 16th.

Tue 3 May, weekly speed

Currently I am still officially only doing one speed session per week, but I did do a small 2nd session last week on the hills & stairs in the Botanical Gardens, I may continue this, I better speak to the 'coach' (Burkie) too about this.

Today I arrived at the track at 4.45pm and took off straight away with a friend (Mick) for an easy 15 minutes, returned and did 3x70m easy strides, some stretching and then changed into my flats. Did another 3x75, a little faster this time and then walked to the start/finish line to do a session of 6x1000m with 1.45-2min recov (walk & jog).

Splits: 3:43, 3:42, 3:47, 3:49, 3:50 & 3:42

For the last repeat I asked Burkie to be critical of my form compared to my normal, with the full intent on trying to hold good form but also trying to run faster than the previous repeat. He was fairly happy, asked me to concentrate on trying to lean slightly more forward, the norm!!! He actually told me tonight that he thought I would have been about 30 sec faster on Saturday, TOO FAST on the first lap!!!

Plan for the week is 70km ish and then reduce to 45-50km for next week finishing with a 8km Cross Country race in Bendigo, I bet its hilly!!!

Mon 2 May, run to Sth Melb beach

Well I'm not sure how cool it was this morning, but it was easily the coldest morning for the year. This morning I wore one of my dri fit Ts, it was to cold for a singlet at the pace I was planning to run.

This morning I started in the Barracks and then made my way out and down St Kilda Rd and turned down Coventry St towards Sth Melb, I kept going until I got to the Bay and ran along there for a while, then made my way back. I got back to the Barracks a little earlier than I wanted so I picked up the pace and did 2 laps, all up 47 minutes.

Nice run, but the T was the right way to go today!

:-( sadly my 1000th visitor didn't leave a message!

Sun 1 May, long run

Well April has come and gone, 264km for the month, I thought I would have run more than that, I was thinking around the 300km, but it didn't happen.

This morning, a little under the weather from the reception, but I manage 70 minutes along some of the horse trails in the You Yangs, with a few hills mid run. Took it easy, I should have done more, but I didn't.

Sat 30 Apr, Race Day

Today I am racing at Yarra Bend, Fairfield, for the non Melbourne people this was the course for the National Cross Country Championships in 2003, I have never raced here before and I am hoping the course is not too challenging, x-country is not my preferred surface.

Today Western Athletics creates some more Club history by having 5 complete teams competing in the first race of the season, we have men's div 5 & 7, women div 3, men U20 & women U18, WOW, a lot of work behind the scene has created a very good team spirit, we are hoping consistently fielding a team will bring success!!!

Due to attending a wedding this afternoon I am running first in the Div 7 team, the race starts 1.30pm, I am anxiously awaiting!

19 teams line up in Div 7, WOW, and some of them are young & fast, all of the other divisions are lined up in front of us, the only division behind us are women div 3 and the U18, U16 & U14 start at 2pm, so there are more than a 100 people in front of me already. The whistle to take our marks and then the gun, within 200m I am sitting probably mid field of Div 7, I foolow a couple of the young ones and weave my way thru the field, probably too fast for the first 2kms, (oh well), I finish the first lap in 12:19 and follow up with a 13:06, but with NO kick :-((

The course was good overall with just a short hill each lap to contend with, due to leaving immediately after the race I am not sure how the rest of the teams have gone, but I know the U20 boys finish 4th or 5th and the others were hopefully mid field in their respective divisions. I'll know very soon!

The wedding was great and the reception was the first time I have been drunk this year, the sunday run will be interesting!!!

Thu 28 May, some hill repeats

This morning I ran in & around the Botanical Gardens and then started some hill repeats on the stairs just before the 'pillars of wisdom' x 5, then up & down the grass hill next to the stairs x 3 and then along the Tan to Anderson St x 2, cruised the remainder of the Tan, finishing along Domain Rd and St Kilda Rd (I call the outer Tan).

Today I worked the hills but cruised VERY easy everywhere else. Will rest tomorrow in preparation for the first AV Cross Country Race at Yarra Bend, Fairfield (6km).

The 1000th visitor & Wed 27 Apr, Albert Park

I have just noticed that my site counter is sitting on 990 (Sun 1 May, 7:17pm), can I ask if you are the 1000th visitor that you leave a comment on my Blog saying hi and announcing that you are the 1000th visitor. THANK YOU in advance, anyway, I better get back to updating my blog.

Today I'm suppose to run for 60 minutes, but arrived in the city 5-10 minutes later than normal and it took awhile to find a park, so 45 min will have to do!

I ran from the back of Victoria Barracks over to Albert Park and did an easy lap, passing each km marker around 4:55 to 4:58, happily just cruising along. Back around Sth Melb and to the Barracks, a very short stretch and off for a shower and off to work, first meeting at 8.30am. :-(

Tue 26 Apr, speed session

Feel more recovered and hope to be ready for the weekend race, of course lots of time will be spent trying to ensure we have 2 men's teams.

Arrive at the track at 4.40pm and go for a run with a friend for 15 minutes, return, do 3x70m run thru at 400m pace. Some basic calf, hamstring & quad stretching and then into my flats and follow up with 3 more 70-80 stride thrus.

Tonight I'm doing 4x800 at 3.40 per km pace with a floating 200m jog.
Splits: 2:51, 2:53, 2:54 & 2:55, this would be faster than my 6x1000 session, shorter sets and the knowledge I was only doing 4, but the last one was an effort!!!