After Tuesdays impromptu long run I was still knackered, obviously just in time for an efforts session. This time it took place at the rowing lake, after a 'gentle' jog down, gentle to most but pretty much my 5k pace for me we were ready. The rowing lake is a 1km stretch so we did as follows.
500 m - 5k pace
2 mins recovery
500 m - 5k pace
2 mins recovery
1km - 5k pace
3 mins recovery
500 m - 5k pace
2 mins recovery
1km - 5k pace
Gentle jog/walk back up to Bushfield.
As always I set off to fast with this as I didn't want to be trailing behind and I really regretted it as I was knackered before we had even gotten half way through. Hopefully this will make me faster though.
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