Found it tough after a week off. Some speed work first then technique 600m WU 4 x 100m Build [10s] 6 x 25m Above cruise [10s] 1 x 50m fast 4 x 60m Above cruise [10s] 100m TT - 1:20 60m Easy 8 x 100m Drills with fins (3/4 catch, chicken wing) 7 x 40m drills (fingers and fists) 60m 6,1,6 100m 6,3,6 100m easy 20m WD
6 PM
Running warm up/down 11:53 [1] 1.6 km (7:26 / km) ahr:116 max:127 shoes: inov8 MUDCLAW 300
WU and drills
7 PM
Running tempo 25:00 [4] 6.56 km (3:49 / km) ahr:155 max:173 shoes: inov8 MUDCLAW 300
5 x 5 minutes [60s] Tempos
Took me an hour longer than i wanted to get out the house as i was expecting a dark, cold, wet, windy solo tempo session. In the end it had stopped raining so was just dark and sploshy. Right knee has been niggling for a while but was more noticeable at the end of this session. Will monitor
Running warm up/down 17:14 [2] 2.58 km (6:41 / km) ahr:121 max:164 shoes: inov8 MUDCLAW 300