Running race 1:23 [5] 0.6 km (2:18 / km) shoes: Nike Zoom
Time Trial. Quite comfortable, 27.5, 28, 28.
Running warm up/down 50:00 [3] 9.5 km (5:16 / km) shoes: Nike Pegasus
Warm up and then later to Ravens Rock jog/walk. L thigh sore after, iced today and for the next 2 days. This is from the 4x100m - was tight after that and recurred after the severe punishment on Tuesday/Thursday. I'm taking longer to notice real injuries; should be more careful.
Also runny and frequent defs - Mongolian pork?
Running intervals 1:05:00 9.5 km (6:51 / km) shoes: Nike Pegasus
Very hard session with John, Dave - I was just holding on for the first 4; then left them for dead in the last. I went absolutely flat out and tied up.
200m in 25.2 (6 mins), 300m 39.5 (6), 400m 53.5 (6), 300m 38.5 (6), 200m 25.0.