Running 43:46  9.95 km (4:24 / km)
30 x 200s with Llew and Alex. 120m-ish recovery jog in about 45-50sec between reps, and 3min between sets of 10.
First 10 in 33-34s, then 32-33s, then 30-31s. Last rep 28.9 max effort.
Shoes for the first 20, then barefoot last 10.
Really lekker sesh. Great having 3 of us to take turns leading, and everyone doing a really good pacing jog. First 16 or so were very cruisy, and then started to work a bit. Always in control though until the last 2 reps.
Focused a lot on longer, relaxed stride. Definitely the fastest sort of track sesh I've done in a few years and much better than expected. Hammies absolutely fucked a few hours later :')