Warm 65F with strong 17mph wind gusting down home straight. Planned on a 600m and decided (wisely) not to push the first 400 especially heading into the wind, and finish last 200 faster, essentially a feel for distance effort. Solo run until 300m then company but unfortunately no wind break. Given conditions a decent, but not all out effort, with splits as follows:
40, 41, 37 (1:58.1)
Cruise mode for first 400 so felt like there was plenty in the tank.
Then complete walking recovery c12min and finished off with 2 x200 at 90% effort with short 1:30 recovery:
Both into the wind, and felt more fluid at end of session. Form comment- good strode and cadence, right arm not driving back far enough at the end of the 600. Focused on fixing that in the 200s.
Walking warm up/down 8:00  0.8 km (10:00 / km)
Easy cool down laps
Finished the session without injury and feeling more engergetic than at start. Also good to get faster through session.
Feeling jaded but sunny out so that helped. 4x50m wind sprints.
Drills warm up/down 7:00  0.5 km (14:00 / km)
Dynamic and static, getting out the kinks. Tight hips especially.
Track1:22 0.5 km (2:44 / km)
Sprinters work out. Gave it a go despite jet lag. Sunny, windy and mid 50F. Work out was 400m break down as 200/200 with 1:30R. Moving OK @90% effort as follows:
Then a 100 for good measure 16.4
Have one more 600 TT and 1 more 300/100, 200/200 to go before heading down under. Tempted to wear spikes and go all out on these to see what's possible.
Small world experience. Chatting to my driver back to LHR yesterday, a former police officer, turns out she lives in Muswell Hill in North London, a mere stone's throw from where I lived in the late 80's early 90's. Also turns out, "for you dedicated followers of fashion", it was the tribal home of the Kinks, a band that defined the "British sound" of the 60's and who were banned from the States- because they were too rowdy!