11.4km today and 34km for the week so far, 3 runs/4 days this month
An ordinary 'mind' day today! (enough personal stuff) Let's just say I needed this run tonight and thankfully it went fairly good. I arrived at the track and Dave S arrived the same time, so first and most importantly I got his rego form from him, right we have two full men's teams for the AV Sandown Relays, excellent!
Off we went for our warm up, 3 laps of the Complex and then into the chatting and stretching with those around us. A quick check with Burkie, "wind it back at bit tonight Stu and do at least 6k's of rep work". Both Dave & Rorie will do slightly less but as a group we decide reps of 800s tonight, a little shorter than previous weeks but still with the long break should mean we will easily achieve. Plan 8x800 @ 3 min, Dave 6/7 reps & Rorie (14) 4 maybe, depending how he feels after a few days of not being well.
Lots of chatting in the early parts, warm night compared to previous weeks and only a light breeze. We share the inside running, with either Dave or Rorie sitting behind. Rorie did the first 2 then a break and then the next 2, Dave did great and did 7 and I got my 8, with a twist. For my last rep I did it in 2 seperate laps, joining in with Luke on his last rep, he was doing laps of 72s, so a nice couple of quick ones to finish the night off.
Splits (all recovery were < 2 min):
2:59
2:56
2:57
3:00
3:00
3:01
3:00
73
72
The last 400 rep hurt, Luke took off with 200 to go and I tried to go with him and really hurt in the final 50m and for the next few minutes, I reckon a nice tap to the stomach would have been messy. Finished off with 5 lap cool down and then some stretching and lots of chatting with some of the guys about upcoming races.
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