Running warm up/down 58:00 [3] 12.14 km (4:47 / km) +144m 4:31 / km
Jog there with john, drills with the whole group, the jog back with John, henry, joe, jack and matt. Figured out i think there is 8 fresher lads turning out weekly, 3 are a year older, and im about 4/5th best, but would like to be top 3 in good form, the top lad is doing european cross country u20 trials soon.
Running intervals 39:30 [4] 7.2 km (5:29 / km) +45m 5:19 / km
Time includes recovery
each straight was about 430m
3-4*( 3straights (75 recovery) 2 straights (50s) 1 straight (2mins recovery))
in the second group, we did 3 sets, and i did the 3 and 2 in each set, roughly 1.3k and 660 m, not sure of times, roughly between 4:15-4:30 for 1.3k, there was an incline on every second straight and it was very brutal, tough x county training, taking about 3:00 for the 860's really hard session, one of the lads in the front group did 4 sets, which was very impressive! breathing wasnt great and woke up feeling bad but got better as the day went on
Note
hard week (aslong as i stay well)