Not the track but the next best thing...

K's rounders match (again) tonight so no track session.  Hinsley finishes college in 2 weeks so we'll get them back in the diary from then on, but today we decided to get a swift speed session in on the canal at lunch.  Plan was 0.5m warm up then 4x0.5m efforts off 0.25m recoveries.

It was very warm, and I half decided to leave it til the end of the day (especially as I was wearing a light grey shirt - not a good look whilst sweaty) but a cancelled meeting convinced us we could be back lunched and suitably cooled down before my 1pm meeting, so off we went.

We sort of agreed to run the efforts at 6min mile pace as I thought that would be plenty quick enough after several weeks with no speed work, but the first one was 2:50, so 5:40 pace and then the die was cast.  Rich was maybe 15yds off the pace but still running well sub-6, and the second rep was a bit quicker still at 2:44 (5:28 pace - nippy!) then two more followed at 2:48 and 2:51.  The last rep felt hard, but I'm glad to have knocked out the half miles slightly quicker than the last time we did 800's on the track back in Feb (admittedly that was 6 reps off 200m recovery).  Oh - and my HRM behaved!

Long one tomorrow after work to give a pretty respectable week's training.