Running race (Black mountain run up) 13:05 [5] 2.6 km (5:02 / km)
shoes: Mizuno wave nirvana 5
Probably the last time I'll get to do this for a while as lunchtime meetings will have started again next month. There was quite a big turnout with frogga, miss jones and hoggster from the cockies. Took things pretty easily off the start and was in a bunch with frogga and vanessa. Frogga eased past whe we got to frith road, but I wasn't going to let him get away that easily and kept up then went back past him just before the start of the single track. Vanessa went past about halfway up the single track, I figured I'd see how long I could hang on. Just before we got to the concrete path she slowed down so I went past, Then this ADFA guy went past, I could still hear constable frogga behind so had to keep pushing for the top. Felt like throwing up for the last few hundred metres but held frogga off. Time was 3 sec slower than a month ago, which I put down to coming off a lot of training on the weekend.
Running warm up/down 30:00 [3]
shoes: Mizuno wave nirvana 5
Warmup running to the start, run back down with hoggster, miss jones and frogga
Running intervals (bilbys) 28:00 [3]
shoes: Mizuno wave nirvana 5
Backed up from the run up with bilbys intervals. Whistle set of 2x4(2),2x3(1.30), 2x2(1), 2x1(.30), 2x4(2). Ran at about 3.55 km pace and did the recoveries reasonably quickly.
Already pencilling in a few excuses for summer series tomorrow on the basis of today's efforts
Bilbys warm up warm up/down 50:00 [2]
shoes: Mizuno wave nirvana 5
Usual stuff before and after plus the bits between ints.