Running 1:06:30 [4] 9.9 mi (6:43 / mi) +40m 6:38 / mi
Session, at Becketts Pk seeing as everyone is in Portugal.
Me, Oz, and for parts, Chris Smith and Dan Whittle joined in.
1 mile (3) 4 x 800m (2) 4 x 400 (75s) then (2) 1k
Simply brutal
Had worked out the mile based on 10k pace of 32:50 800 at 5k pace of 15:50 and 400 at 3k pace of 8:55 would be 5:15/2:32/71s
In the event I did
5:10, 2:33,2:30,2:31,2:30, 71,71,71,71, 3:12
So very pleased despite windy conditions
Couldn't bear to think about the 1k on the 400s but didn't die as expected
Only issue is IT band was playing up quite badly for first 100m of each rep, so may have to be careful tomorrow.
Must be fit right now to do this.