Cold, grey, bleak morning! No sign of lanes at Chev. College oval so, once again, I ran along the rectangular markings of the football field. Wore woollen cap, top and gloves for the entire session and was shivering by the time I cooled down, drove home and immediately downed a hot chocolate before a very hot shower! The session was OK.
10-20 min warm-up.....I did 1km + strides
10 x 400m (3:03 for 40 min 5k)
10 min cool-down....did about 500m + stretches.
10 x 400m
3:01; 3:01; 2:59; 3:01; 3:00; 2:59; 2:57; 2:55; 2:49; 2:45