Running intervals 33:00 [5] 8.0 km (4:08 / km)
shoes: Gel kayano 13
Bilbys thursday intervals. There were a few more people there this week, and two brave people doing the brick session. The set was 4x300 (100 recovery) 6x600 (200 recovery) 4x300 (100 recovery). My main focus was to get some speed in the 300s and just do the 600s at about 10k pace. Thought I was going really slowly at first as there was a girl who I hadn't seen at bilbys setting off at the same pace for each rep, dropping back a little then passing me on each recovery. Found out at the end it was vanessa haverd, which explained it. Splits were: 1.04, 1.05, 1.02, 1.03, 2.15, 2.12, 2.13, 2.15, 2.15, 2.12, 1.05, 1.06, 1.03, 1.03. Was getting a good stride pattern going for the last set of 300s, although my arms were apparently all over the place.
Bilbys warm up warm up/down 50:00 [3]
shoes: Gel kayano 13
big lap to start and finish and the other usual bilby stuff