Distance Monas

Off time on Monday and off distance last night. We were all hoping for a small session, but unfortunately it was not to be. 2 X 600m, 4 X 400m, 4 X 200m, 4 X 100m with the same amount of jog recovery as rep distance, except for the 600s which were 400m recovery. 

I had Dale the marathoner on my should, I think is goal for Gold Coast is around 2:50. Due to this, the recoveries were really fast and the reps, especially the shorter ones suffered a touch. 

Times went: 1:56, 2:00, 1:12, 1:12, 1:16(hill), 1;14, 34, 35, 37, 35, didn't time the 1s

Had a car pull out and cut me off, completely oblivious of the runners, I gave his boot a whack on my way past after having to stop to let him through. So frustrating. 13.7km all up, feeling well exercised now. Cooled down with Sam and Dale.