Run 10:00 [1]
Little run down to ponderosa in my trainings.
Swap shoes to zan's spike. zig zagging round ponderosa mix of jogging and sprinting just trying the spikes out.
Track 30:00 [2] 2.8 km (10:43 / km)
2km warm up with the guys
usual drills and 2 50m strides
800m warm down (had mahussive stitch)
Track 27:59 [4]
Kris and Dave were doing 'Beat Bekele'. So I did their every 3rd rep. It got chuffing hard as I got a bit slower as that meant I had less recovery. Meant I did about 16reps of 200m. Rep 4 and 11 I only did about 100m as I died. First rep was 34secs though i think i averaged just under 40.