Humid track

Very humid track session last night. Was soaking wet by the end. Not helped by the fact that I forgot my water bottle!

We started with the normal fartlek stride throughs and warm ups.

The main set was 45 seconds at 10km race pace followed by 15 seconds standing recovery. Multiplied by 5. Followed by push ups/plank type things between sets. All repeated 4 x times.

We finished the set with a group thing whereby we ran in groups of a similar pace for 5 mins, taking it in turn for one member of the group to "surge" for about 30 seconds at a time with the rest of the group to follow. Normal pace outside the surges.

All topped off by another fartklet loop and one lap of the oval!

Very tough session, but good to get into some speed work having missed Pain this week.

All up, about 10km in 1 x hour including warm ups and warm downs.