Warm up and down with Alex and Dave. Was joined by Dave Norman for a bit who took part in a bit of goose stomping.
Running race 15:14  5.0 km (3:03 / km)
Northern 5 k champs. Was quite excited about doing a short sharp race. Started off fairly steadily and picked it up in the 2nd k. Overtook Dave Archer after about half way and then the rest of the race was basically focussed on me not letting him get past me. Only just managed and he finished right behind me. Good to get pushed on and I am glad we both managed pbs.
Ran as fast as I could and was satisfied but was secretly hoping for a bit faster (but it was only my second track session since London - the first being on Tuesday).
Run up Riv valley (where I saw some fledging ducklings trying to negotiate one of the mini forges) then up the hill to the top of the coppice track and then to University.
Running intervals 32:00  4.0 mi (8:00 / mi)
4 x 1200, 100m jog recovery and then 400m 3.42, 71, 3.37,70, 3.36, 69, 3.37, 68. The idea was supposed to be that 1200m were run at 5k pace and the 400s slightly faster. We had 3 minutes between sets but I had 4 minutes between the first and second rep as I changed my shoes. Felt pretty good.