With 16km banked on Monday, my legs still feel a touch sub-par. HuRTS session 8×5 min with 90s rest starting at Stone Pillars. Cut this in half … that was my plan.
Huge huge turn out, including Conway returning plus Garth giving it a go. Must be the rare sunlight dragging everyone out.
Warned the lads I’d drop off after 4 in advance. Led the pack all four reps covering bang on 1.5km each 5 min segment.
– first 2×5 min: 3:23, 3:17, 3:19
– second 2×5 min: 3:12, 3:15, 3:23
The 6km in 20 min is bang on 3:20, my 10km pace. Certainly felt this in the quads.
Finished up with a 5km warm down around Opera House.
12km for the day.