Today's Session : I made it easier than what it would have been by omitting the 2km warm-up & strides. Instead I did some light drills - about 20 minutes - followed by :
16 x 30 seconds strides. ABA Format ( Sart at A, run hard 30 seconds, stand 30 seconds (B), run hard 30 seconds back to start at (A). Repeat until 16 strides completed!
This felt OK, so I presume I've recovered from Sunday's disaster in time to prepare for Melbourne Half Marathon, 12th October.