Intervals (speedwork) with NTC 36:15  4.37 mi (8:18 / mi) +1m 8:18 / mi
slept:9.0 shoes: Scott Kinabalu 2
Easy Track Session with NTC (Newcastle Tri Club).
The session was 1 hour 15 mins in total. I did 4 laps at the beginning of the session as a warm up, followed by form drills and strides. Didn't go full on with these as you advised.
This was followed by 6 x 800 reps with 2 minute recoveries.
I took these at a slower pace than normal (easy track session in my training plan) so held back a bit. I did 5 x 800 and 1 x 400 to get the recovery in. I am off the pace but I expected this.
Distance: 5 to 5.5 miles in total and no niggles.