First intervals session since 24 March..

...and as such I wasn't expecting much ; arrived early and had a quick chat to JK before setting off on a fairly extended warmup (for me) - 25 minutes. Halfway through it started raining so by the time I got back from my loop of the Perry Lakes parklands, I was pretty soggy. Put my bag in the car and changed into the baby blues for the session. Did a few more laps and then we did the high knees and butt kicks and run-thrus. I realised from the drills videos that I've been doing the butt kicks wrong all along, and rectified that tonight.

The session was 4x600 with JR and 90 sec rest, 4 x 400 + 90 secs, 4x200 with JR. Turned out there weren't any rabbits there so that honour fell to me. I realised this after the first two 600s which were a little too comfortable. Probably worked as it put a bit more pressure on and I did a good hard session. Splits were

600m: 113, 116, 109, 111

400m: 74, 71, 72, 72

200m: 34, 36, 36, 36

Pretty constant speed for each distance, averaging 19.6km/h ( 3:03 min/km) over the session, 15:42 in the max zone (HR 177 & up). Gotta be happy with that for the first time back. It makes a big difference not having 130km in your legs for these!