Running intervals (Speed Sesh) 32:37  5.21 km (6:16 / km)
shoes: Mizuno Wave Rider 19 #2
Power session of km reps with Zoe whilst the others did 500s or 2kms.
Arrived a bit late so missed her first rep so joined in for the last 300m of that rep. Next 2 were with her, then last 2 by myself.
Recoveries were a bit all over the place - walk to the start then waited around a min or so. First one was 4:30, then we wanted to start with the juniors doing 500s so the following one was 5:00, then I started early to go with the group doing 2kms (not a good idea bc they were going slower than I was anyway) so it was 3:30, then I only planned to do the other half rep I missed so it was 2:30 rec but ended up doing the whole rep anyway. So not super consistent.
Need to keep up cadence and use glutes. Should've done some activation before the session but didn't make time to. Will do next time.
Splits were: 1:14 (340m), 3:47, 3:50, 3:59, 400.
Definitely slowed down more than I should've when I was by myself. Not super satisfied with today's sesh.
Ridiculously hot and sticky for this early in the morning as well - shirt was completely drenched by the end of the first rep yuckkkk