An evening run with Cota and the gang down at Perry Lakes. I had 3 sets of
1x600, on 3 minutes
2x400, on 2minutes
4x100, on 1minute, 2 min recovery between sets.
This has been the toughest session I have run so far with J as my coach. Most of the time I was running 36-40 seconds per 400m with heart rates typically mid 175 and above to a max of 183.
I was never happier to finish the sesssion completely rooted. Total 15.85km.
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