running 1:00:00  12.0 km (5:00 / km)
Good session with the boys. A few miles in the leggies for this for the first time in a while.
Lap tempo then 6x400 (plenty)
I was originally advocating a 10 minute tempo at the start and end. Luckily this was vetoed as i was breathing out my a*** at the end end of the first lap (3:20s). Then at the end I managed 100m of the lap before bailing. 400s were solid though, grinding out consistent ~60s- think that might have been what ruined me.
Big respect to the boys who hacked around the tempo at the end at an extremely respectable pace. Jack Leitch needs to watch out for the prowling Tim Morgan on Friday, and who knows what sorta shape Carcas is in. Perhaps Tam's multiple rib fractures and the diagnosis of his other co-morbidities have allowed those spunky legs to recover for the first time since pre-pollock and he will pull out a sub-15.
Very excited for a bit of spectating.