I biked to work, but I decide to go and run with the intervals group. I was planning to go alone. Both Samuel and Larry ask me if I am running at lunchtime. They both come with me after I explain I am running intervals.
I like to try and keep my lunch as close to an hour as possible. I am now worried that we may miss the start as Samuel is a little slower running there.
We do make the start. John explains the intervals. All run until the faster has finished a lap. Stop, 30 seconds recovery and then run back to all finish together. Then 2 laps and 2 laps back. Then finally 3 laps and 3 laps back.
Samuel drops of the back, but stays to the end. Larry zooms off on most of the intervals but I think I am probably running a more even pace.
I don't hang around for the warm down jog as we can do this on the way back. A good session.
Intervals (around 5km)
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