Cold

Coldest it's been in a long time last night, but our warmup is so long these days that it doesn't matter too much. 10 minutes worth of core, 3.6km jog and 5 strides had me feeling good for an acceleration session. 

I trained with Cass mainly, I pulled away on all the reps, but her insane recovery pace caught me when we were jogging.

The 5 400s were all between 74 and 76, up a hill on the outside, this wasn't too bad. The 200s were all 33 or 34. Not a bad session. Then did 6 x 100m on, 100m jog for some speed. 

2 laps cool down in a massive raincoat in the rain, found such a good rhythm in that. 13.2km all up.