Running47:27 [2] 6.28 mi (7:33 / mi) +113m7:09 / mi
Run to see Kim and then up the parks afterwards. Bumped into Rosie at the top of Bingham.
5 PM
Running1:25:00 12.46 mi (6:49 / mi) +82m6:41 / mi
Run to track, track and then home again. Session was based on one developed by Olga Bondarenko and her coach - 400m@5k pace, 400m@just faster than 5k pace, 300m@5k pace, 300m@1500k pace, 200m@5k pace, 200m@800m pace, 100m@5k pace and 100m fast finish. Struggled with the change of paces but managed to at least speed up when needed to. In reality running slower than 5k pace. Did 4 sets so 8k all in. Tried to stay with Tom for the session but he was too strong for me tonight. Slow jog home with Mr Hodges.