Despite the snow flurries and ice on the track, tonight's Carnegie session was on.
Not that many there to enjoy Pete's 9km of tough efforts.
3x700, 3x900, 5x300m, 5x500m, 1x400m
each with just a 100m jog recovery in between
..done at 10km pace (for us about 5.40-5.55 min/mile) with the 300s faster at 59s and the 400 at about 75s.
Garmin details here
With 1 mile warm up before and after that's 9 miles of running with 9k of hard efforts.
All niggles feel fine.
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