Got out of work late and went straight to the domain. After 2km warm up got into the session. Plan was 3km by 2 (with a standing recovery of 2 mins) and 1km at the end. Planning on 3.50 pace, first rep was comfortable and covered it in 11.17 (3.45 pace), second rep was covered in 11.04 (3.41 pace). The final km was covered in 3.30 pace. Tired at the end and this was evident in a very slow cool down. Looking forward to a longer tempo session up in the central coast on Sunday.
Contemplating joining Sean Williams squad after the half at the weekend. With Rich Palmer now living in Newcastle I need some company for my speed sessions. BTW, well done to Rich last week in the Mark Webber challenge in Tassie. It will be interesting to see if he has recovered for the half at the weekend.
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