Wednesday night decided to jump on the track. Half the squad was doing 200s but I decided that wasn't far enough for me so settled on 4s. 400m with 200 jog recovery x 8. Ran with Chris W for most of them and kept them real strong.
70, 70, 70, 70, 70, 70, 70 69
I'l take it with only 200 jog and not a lot of speed in the legs. Finished off with 2.4km tempo around the outside in 8:26. Great run, 14.4km all up.