Running 28:49 [2] 6.0 km (4:48 / km) +20m 4:43 / km
Loosener and some hill strides before the workout tonight
Running 25:57 [5] 6.08 km (4:16 / km)
Group track sesh with Llew, Dyl, Malusi and Siphiwe (all working together) and then Nic, Lucas and Dev.
6 x 400m (75sec R); 8 x 300m (90sec rest)
70, 68, 67, 68, 66, 66
48, 47, 47, 46, 46, 47, 45, 44
Such a flipping vibe. Probably the most enjoyable workout I've ever had, working with such a strong group.
Felt really cruisy and controlled on the 400s. 300s were tough but manageable until the last 2 reps where I was dropped by Llew and Dyl a bit.