17M - double; recovery and speed session
6M am recovery run at ~5.50min/M with pack
11M pm including 20x400m at 68-71s with 45s recovery
Cracking day! Overslept this morning, so a fastish run in this morning. Still managed 6 miles, breakfast and shower without being (more than 5 mins) late for my meeting first up.
Ran gently to the track, then joined in a great session. There were 6 or 7 of us doing 400s with 45s recovery, aiming for 12-16. I was about 2/3rds of the way down the pack once I settled at ~70s laps. The recovery the Harriers take still feels v short to me. I'm used to 3 or 4 times this rest, but looking back at my times, I'm doing similar splits now to my park reps.
When we hit 16 reps I was ready to stop but Henry suggested 4 more. He and I managed to squeeze them out, and I maintained an even set of splits. 2 mile warm down also good.
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