A great day with speed

Fantastic view over the city from Primrose Hill on my way South this evening.

21M - double; recovery and speed / medium long session
5M am recovery run at ~6.45min/M
16M pm speed session incl 12x400m (@69s off 40s rest) with 13 recovery miles

A great day. My first track session in an age - 6 or more weeks I think. I had a gentle spin around the park first thing. A bit dark and cold. I felt pretty flat all day. But that was misleading. My evening session felt crazily good!

I tootled up to the track from work (4M) and arrived in perfect time for a few strides before the session. Earlier would have involved getting distinctly chilly. We did 12 x 400m with 40 second rest between them. Glenn and Shaun were out and set a good even pace, finishing a second or so ahead of me on each rep. I kept it bang on even through the 12 400m reps (i.e. 3M) at 68-69s per rep. I was having to push very hard to keep it by the end. But my legs felt bouncy and had more speed in them than I thought they would. No trouble from the hip.

I finished the day off with a gentle cruise down to Vauxhall (9M). I was trying to go super slow (8min/M) but felt fantastic. I was probably going too fast. And I had to persuade myself to stop at Vauxhall so that the run wasn't overlong. It was 16M as it was.