Track, 6x800m

Gym session in the morning, 20 minutes on the bike, easy pace, then some bench press, arms and core on the ball.
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At the track tonight with a group of 8, 4 adults & 4 teens. With myself & David at the front setting the pace and blocking some of the wind (not much wind, no matter what Jo says). Myself and David ran 6x800m in 3:15 (aiming 98-99 sec per lap) and restarted after 90 sec standing recovery, a few of the group ran 600m and 1 ran 500m reps, with mine & David's recovery.

With warm up & cool down a ran approx 7km or just over.