Running 30:00 [2] 3.5 mi (8:34 / mi)
A bit late up to the track tonight, so missed the drills.
Running intervals 35:00 [5] 5.5 mi (6:22 / mi)
Pyramid session. 1,2,3,4,5,5,4,3,2,1 minute efforts. All with just 30 second recovery, which seemed brutally short, and made it more like a sustained tempo effort.
I stayed with Rich P on the first half of the pyramid, but he pulled away on the second 5 minute rep, and I had no answer tonight. Either he had another gear, or I didn't have the same as last week. Potentially a bit of both, I certainly haven't been feeling too bouncy after a horrific 7 hour journey back from Aberdeen last night and very little sleep.
Anyway, another tough session done, focussing on my relatively weak speed endurance. Good.