Session at Opera House Gates was 8×5 min with 90s rest. Cool drizzle was a good set-up for a fast session.
Fairly solid turnout and my first speed in three weeks! My approach was one of caution. Outbound is always slower than return due to the wind.
Strategy was draft off JFen / CT heading out, then lead on the return, running by feel. Reached a fairly consistent marker some 150m past the saddle near Mrs Mac Chair.
Struggled with accumulating leg fatigue but hung in for the full set. I reckon the drop-off was 50%. Last rep the most encouraging; sat on Barts’ heels.
My pacing for the 5 min reps (thanks JFen):
– Outbound: 3:29s, 3:24s, 3:25s, 3:23s
– Inbound: 3:18s, 3:17s, 3:19s, 3:11s
Pretty sore afterwards. A 2km cool down with Renee helped.
All up 11.9km at 3:20s.
Ended up running home 6km, making 20km for the day.