A massive turnout at the track for coach Ant :)
8 mins at 10k pace, 2 mins recovery walk back to start.
3 mins at 5k pace, 2 mins recovery walk back to start.
30 secs FAST 60 secs recovery jog then another 30 secs FAST
Think it was 2 mins recovery walk back to start
Then repeat.
I misheard so was doing the 2nd set thinking it was the 30secs fast instead of the 8min run at 10k pace so of course I'm dying wondering why I can't hear Ant's whistle to say recovery jog. New chum Wendy's like 'we've still got another just over seven minutes to run'. I pretty much slammed on the brakes!! Hilarious. Just shows you how important it is to listen to instructions xx
Great session, then cycled home via a cuppa with R&Z :)
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