Thursday 27th November 2008

AM
Run at Tunks
11km including WU. 4*200 on 2min, 8*400 on 3 min, 4*200m on 2 min.
The 200’s were at 2:41-2:45 pace
The 400’s were at 2:49-2:54 pace

PM
55 min spin with some solid surges to flush the legs.

Found the morning session particularly difficult today. I was around 2-3 seconds per 400m effort slower than I could do on Tuesday. Probably because I was suffering from accumulation on Tue and Wed efforts. I tried pretty hard to push it out but in the end I just had to hand in there and be happy enough with what I was doing. Had to do the good old trick of shower in the carpark today too, haven’t done it for a few weeks and I don’t miss it, however client breakfast left me with no options. Thanks to Steve B for dropping around some stuff I left at the track.