Messed up

Training last night. Everyone was confused about the session from the start. Our crew managed to mess it up at least 3 times, potentially more.

It went 1,2,3,4,3,2,1 minutes hard, with changing recoveries from 60s to 2 minutes based on the length of the rep. We had no idea what we were doing on the second recovery.

Went for 3:30 instead of 4 minutes on the largest rep, but then did another 4 minute rep to make up for it. Jasper got a couple   of metres on me on the 4 minute but I managed to pull away on the second 2 minutes. 

Really tough, 13.3km all up, but I loved the variety. 

Then 10km tonight with Sam and Jasper in 46 or so. Ate way too much beforehand so felt rough on the third lap. Great weather for it. A rougue dog managed to clip sammy's heels so he nearly took a tumble. A couple of strides afterwards as well, but nothing too speedy.