Thursday 7:45pm a small pose meet at the old bridge knowing the gentle jog, ministry of silly runs warm up is just putting off the inevitible of some hard effort around Rupert road, down hill 1km, uphill 1km then repeat.
Excellent hard session faster than last time for me, but still to much of a slow down 3:35, 4:00, 3:48, 4:08, and I didn't feel like wretching at the end - so clearly didn't try hard enough!
Will sleep well tonight though.
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