6 x 2 mins on, 1min off then a rolling bay

Left home at 5.45pm and it was still very warm. Did a 4k warm-up in 18.50 to Marion st.

Session tonight was 6 x 2 min with a 1min float. Covered 4.46k in 17 mins. Efforts at 3.40 pace, floats at 4.15 pace, ended up doing the last 2 reps around K.G. oval.

Run club tonight and the squad split into 3 groups, 2 doing a lap of the bay and 1 doing drills and running form with Tim. I took the faster guys out for what Tim calls a rolling Bay, which is basically running single file with the last runner occasionally sprinting to the front. At the 5k mark a few headed back while I took the other guys along the canal loop for an extra 2 k's.
Covered 9k @ 4.55 ave pace.

Total 17.5k.