6 PM
Running warm up/down 7:29 [3] 1.28 km (5:51 / km)
shoes: Inov8 terrafly 315 gtx
Thursday ints, just gary, jack and emily there. The warm up run was a bit pacey, jack and I dropped the other two.
Running intervals 33:52 [4] 8.27 km (4:06 / km) +116m 3:50 / km
shoes: Inov8 terrafly 315 gtx
6 gate-to-gates on bruce ridge. About 10 secs slower than usual as my legs were not cooperating fully. Jack was doing broken versions with a recovery in the middle but still getting to the end before I did. It felt cold, although I don't think it was that bad. Good to get a second solid session in this week.
Splits up/down 4.19/4.01 4.20/4.02 4.27/4.08
Running warm up/down 9:22 [3] 1.49 km (6:18 / km) +34m 5:39 / km
shoes: Inov8 terrafly 315 gtx
A bit of a slower run back to the AIS
Note
Went home to load courses for the Saturday event on Aranda Hill. Full SI despite a bit of resistance from some traditionalists. Did I do it right? We'll find out on Saturday morning...