4x4 (not the four wheel drive)

Found out today that SMH are coming to do a story on Freespirits runclub on Thursday night, so I swapped tuesday and thursday's session around as no doubt thursday will be a track session at runclub - all four of us will probably go, should be fun. If you read this Tim, can we do 8 x 1min repeats with 45 sec recovery or 8 x 400 with 1min recovery ??

4k warm-up Newtown to Marion st Leichhardt in 18.18. Warm night for this time of year, wore a dry-fit t-shirt but could have worn a singlet - the weather has gone nuts !

Tonight's session was 4 x 4 mins @ 5k pace with 1 min recovery. Started at Marion St end of Hawthorne Canal running towards the bay run. Reps were as follows :-

1. 1.080 k
2. 1.120 k
3. 1.110 k
4. 1.120k

Total 4.43k in 16 minutes = 3.37 ave pace. Finished strongly today - much better than last weeks 1k intervals, pretty happy with that considering only a 1 min recovery.

I used to do 1k repeats at Timbrell park and miss running with others but doing the session by yourself means I don't get caught up racing others and risk blowing up. It was not unusual to do 4-5 reps at sub 3.20 pace but often the recovery stretched out to 3 minutes which defeated the purpose of the session.

4k jog home in 19.53.

Total for tonight 12.43k.