45min fartlek (1min on, 30secs off) 13.1km (3:29s)
My new coaching regime has kept me away from hurts for some time, but today the sessions aligned and I turned up a little nervous! There must have been over 50 people at the start, the biggest crowd I've seen for Tuesday lunch session.
From the start, no one seemed too interested in sticking their neck out until Tom moved to the front to keep the pace honest. Also in the front group were Tucks, J-Fen, John Bartlett and Paul Mclarnon. A few others dropped off early and one guy asked (on a 30 sec recovery) if this was the effort or the recovery! I was impressed he hung on for 22mins!
I felt a bit sorry for Tom at the front as I think he wanted to take it a bit easier today. So I moved to front as I was feeling comfortable. I just kept going and put a bit of a gap into the group, but was conscious of not over cooking it too early, it's a tough run back up to the stone gates. So at the turn, I had around 50m on the rest, but put a quick burst in to catch them up. We pretty much stayed together from then until the last 3kms or so when I dropped off the pace, coming in around 20secs behind the rest. Not surprising given I'd run off the front for much of the way out.
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