HuRT squad 45 Fartleg (1 min on, 30 sec float)

Out with the HuRT squad again today. The regular crew were in attendance - Mike, Serg, Tom, Enda, Tim C, Durante, Judge, Greg, Phil Dove etc. For this session last time my average pace was 3.57 k/m (running with Enda and we held the fast reps at approx 3.35 pace and the slower one crept out to 4.35. I felt good today and took it a little easier at the start. Tom, Judge, Serg and Phil took off. After about 12 mins into the session I asked Durante to increase his pace so we could run together. We began averaging about 3.25 for the fast reps and 4.17 for the slow reps. Durante was keen to push the fast ones and keep the floats at a modest pace. Tim C who was out in front dropped back as did Serg and we pushed all the way to the bottom of hill in the domain before the climb to the Art Gallery. We turned around at 22 mins 30 secs and focussed on catching Enda and Mike on the return leg. We went by Enda and Mike near steps in the domain and from Circular quay we pushed the pace. Serg dropped off after 10k (to go back to work) and myself, Durante and Tim C continued to push the fast reps along Hickson Road until we got back to the finish. All up covered 12.3k with an average pace of 3.39. After reviewing each rep, the 30 fast reps were run at 3.25 pace (approx) covering 298m approx. The 30 floats varied a little more, the avg pace was 4.15 covering about 120m. So really this session is 30*300 (3.25 pace) with floats of 120m (4.15 pace). The floats were definitely inconsistent. They were quicker at the start and then slowed during the middle (some avging 4.30) but they got quicker again. Durante and Tim C were very strong as was Tom at the front. Enda took it easy again. Quality session. All up about 16k.