Today's session was almost as hard to remember as it was to run. I had to have it explained several times, but actually not that complicated really. So here goes, first run as fast as you can for four minutes, take a well earned rest for thirty seconds, sprint for one minute and recover for ninety seconds. Thus producing a seven minute cycle repeated four times, twice out and twice back. Lovely!
Set off as usual at the back of the twenty or so in the pack and struggled to keep up with the back markers through the first rep, but felt stronger in the second. By the third the elite had started hammering through although I was pleased to nearly catch Neil on the fourth and final. Kept Karen and Aisha in sight on the way back so not sure if that makes my me bottom of the class. Must try and get some other weaker runners along to this.
The elequent workmen lunching along the canal gave their usual encouragement, there was also a distinct lack of tramps and scanks today.
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