1K reps at the track

17M double; recovery run & K rep session
7M am recovery run at ~7.00min/M
10M pm incl 6x1K at 3.04-3.11 off 200m jog & 6x60m hills

My legs still aren't bad considering the battering they've had the last few days. I was a bit worried that I might be asking too much of them by hitting the track this evening. But I was ok and I still have no niggles.

It was COLD (about 1C) and a little bit breezy on the start-finish straight. It was definitely hat, gloves, leggings and jacket running weather.

My first couple were sluggish (3.11 and 3.10) and after the 2nd I couldn't feel my hands. But I then warmed up and the rest of the session felt better and was at a reasonable pace: 3.08-3.08-3.08-3.04. All off 200m jog recovery.

Danny then persuaded me to join him for six hill sprints. I could do with improving on my speed up hill I think. And this is the sort of form-improving drill that I'm rubbish at bothering with. Clearly, I couldn't stick with his pace. But I got the idea and my legs feel reassuringly like mush again. Which is all I can ask for.