Hard session tonight with the Southerly blowing down the home straight. Did a 2k warmup before the session. And damn I forgot to do the strides. Lucky for me I didn't do them as I ran:
49.9, 52.0, 52.0, 53.7, 52.8, 53.4. All done with a 60 second walk recovery.
Must have been the squad doing some very fast reps that made me run faster. Did a 2k cool down after the session.