Running warm up/down 15:29 [3] 2.92 km (5:18 / km)
shoes: New Balance trainers
Up out to the crags and checking out the loop.
Running intervals 30:50 [5] 5.46 km (5:39 / km)
shoes: New Balance trainers
2 x 5 of ~ 330m with ~ 210m recovery. Nice little loop on the crags and basically wanged the 2 uphill sides as effort and then the downhill side for recovery. Weather was alright so we all went skins giving the audience some good entertainment. Pretty tough session and curled up at the end in pieces so must have been a decent session. Times were: 85, 94, 86, 89, 88, 90, 90, 88, 91, 91. Got stuck behind Raptor on the second ;) Otherwise running with Tam and well behind Bash and Ali.
Running 1:00 [3] 0.4 km (2:30 / km)
shoes: New Balance trainers
Wanged a couple of downhill strides. First one was 110m and 17.62 seconds. Second one 290m and 42 seconds so 2:26 mpk's. Felt so so rapid and when you think that that is roughly the same pace as for the 1500m world record you realise how filthy that is.
Running warm up/down 10:22 [3] 1.97 km (5:16 / km)
shoes: New Balance trainers
Had to put our shirts on and run back. Shame.