13km today and 46km for the week so far.
Tonight's session is basically what we would normally have done on Tue but we swapped the days around due to the strong winds. With three full laps of the complex in the opposite direction that we normally do (need change in everyone's life) and then some stretching and a few 60m strides to get the legs moving a bit quicker. Tonight myself, the 2 Dave's & Shuey had been told 8kms worth of reps, 10k pace. So after some consideration we decided 1x2k, 2x1200, 2x1000, 2x800 and we would be aiming for 3:55 per km pace for all of the reps and we put the recovery out from 90 sec to 2 min due to the wind. Young Shuey was to do 3/4 of each distance until the 800s, whilst he is by far the fastest Burkie is conscience of his age and also only recently returning back to track after 12-18 months away, but at a Schools comp 2 weeks ago he plucked a 52.8 for 400m after only 3 weeks track training.
With the 2k first we knew it was important to get that right early or the whole session could be destroyed, the first km we hit on 3:55 but then managed to speed up a little in the 2nd half. The rest of the session we stuck to our guns and worked well, Dave S got through the entire session which was a biggie as he didn't feel like he would earlier and of course myself & Dave T decided that the last 800 would see a faster rep to finish the night off.
Splits (recovery):
7.46 (2.01) = 2000m
4.42 (2.00) = 1200m
4.41 (2.00) = 1200m
3.56 (2.00) = 1000m
3.56 (1.59) = 1000m
3.07 (2.00) = 800m
2.46 (walk 200m) = 800m
We finished with a four lap cool down and then chatted with Luke and organised some drinks and pool later in the evening.
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