Tuesday 25th November 2008 - Pain in the domain!

AM
Run
11km at Tunks, 1:06, 442-445 metre efforts times 12 .
2:38-2:49 pace for all. 71-72 seconds with one on 69 seconds

PM
Run (Pain in the domain) 10km including wu/wd
706m effort, 2:15 at 3:11/km pace was the only time i really recorded (Longest effort)

Double run to mix it up today. The morning session was definately one of my best runs to date with the consistency over the 400m's very good considering the accumulated fatigue. I ran most of the session out the fron with Jeff following closely on most. James sat out the session as he was planning to run with Mark Newtons squad at ES Marks.
Had my first go at Pain in the domain too. I wanted to run in the second group due to both not knowing the course and also the fact I had already run one tough session only hours earlier. However they combined groups 1 and 2 due to numbers, so off I went. I was able to hang in there and ran consistently near the front, only finishing towards the back of the pack on the 1 big hill sprint, which suited my fine!