BOK tuesday efforts, with Ben & Megan, and Tim Tett (who lives with me 3 evenings a week, yippee, free beer & chips!).
Warm up to Aztec then 1 lap (a mile) handicapped - horrid. Expected to catch Ifor 15 seconds - didn't. Dropped Tim slightly but then got into difficulties & Megan had flown by - great god! Ben caught me by the end but i wasn't catching Ifor in the last 400m at all. 5:54, Ben 4:50-ish, Megan 5:20-ish, Tim & Ifor both 5:59 (!), Tommi 6:04.
Then a dreadful BMX track effort (no way - hamstring hell), and a 800-900m effort (not bad: Tommi pushing me hard - only got gaps when I wasn't slipping!); slipping round slidey fields & finally a 800m sort of effort to end.
Coughing a lot after, the toughest BOK run I've done?
DOMS on the way. Joy.
1 mile https://www.strava.com/activities/2096923856
rest of session. https://www.strava.com/activities/2096924033