A HARD session at the Addis cross-country course

14M double; speed session & recovery run
8M am rep session incl 6min-4min-2min x2 off 60s-90s-120s jog
6M pm recovery run at ~6.30-7.00 effort

We went to the Addis international cross-country course this morning for our session. 15 or so of us. 3 women. The rest men.

It's not Hampstead Heath! Pretty flat and not very green. But there were plenty of runners out. All of them running FAST.

Our session was pretty hard. 6min then 4min then 2min hard twice off 60s, 90s and 120s jog recovery. I'm never the best at reps. But these were particularly hard. I was hurting within a minute of the first rep and things didn't get better. By then end, I was more spent than I can remember.

I was way behind the main group. But I wasn't the slowest (and the women did a different session).

Now for some sleep and recovery.

A light one this evening. In the hills above the apartment.

Followed by a constitutional walk and a coffee with some pharmacist fiends of Gudisa - we're going round to theirs for lunch at the weekend. Should be fun.