Running 35:37 [3] 5.55 mi (6:25 / mi)
Session at the track with Dempsey who was doing something different at ridiculous speeds.
1mile, 1200, 800, 600,400 (2,4,5,6 min recoveries)
5.19,
3.56,
2.24,
1.44,
63
A really positive session. The aim being 10k pace for the mile, then 5km, 3km, 1500 and 800 pace respectively.
Things have settled down with my hip after a few days off and encoraging having Dempsey around as a source of inspiration. I felt comfortable and controlled on the mile , started working harder on the 1200 before things really started hurting on the 800.
Focused on maintaining form and not going to mad. Blew up after 200 on the last 400 and swam home.