Quick and painful. 2 mile warmup, then 400 m slow, 100 m fast + 200 m slow * 4, then what I think was supposed to be 4 * 200 m slow + 100 m fast - it felt more like 100 + 100, I didn't pay any attention to garmin and just followed the coach. Sometimes it's easier to just follow orders!
Looks a bit spikey and disorganised this. Garmin was switched off at 2 k when we did some pressups and stuff. Then I missed the "start" and had to catch up...
2 miles back to base, just about the same pace as the warmup but the legs felt like treacle. Which I like, so no complaints from this corner of the world.
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