Track warm up/down 30:00 [2] 2.6 km (11:32 / km)
1mile warm up
approx 100m of strides and the usually drills with a couple of extra boundy hop type things
1km warm down
Track 35:00 [4] 4.8 km (7:17 / km)
At the EIS with tommy b, schorah and Kris
800m reps off 5 mins. Did 6 reps but with a 5min gap in't middle.
3:06 (1:54)
3:11 (1:49)
3:15 (6:45)
3:18 (1:42)
3:14 (1:46)
~3:16 - Dave did 3:12 and I was a few seconds behind.
Dave was doing 1k reps off 5mins, tommy b was doing a mix of 1ks and 800s and kris was doing 800's. So aimed to make sure that Kris never got round 800 before I had done 600 and tried to hold off dave overtaking for me as long as possible. Earliest he overtook was about 700m.
Track 10:00 [5] 0.24 km (41:40 / km)
4*60m sprints with dave and Kris.
Dave is a massive cheat.
Felt brilliant to actually sprinting while my legs were warm sprinting over xmas in the freezing barn did not do me any good.