A ctc fitness session (2 x 20 mins with 5 mins rest) turned into something else I made up as i went along:
2153m 1.49.5 r22
2000m 1.53.7 r18
4 x 1 min on / off - 1.43.3 r15 21.17 spi
2000m 1.59.8 r15
On another day i think targeting 10 reps at 1.45 r15 with a more gentle warm up would be useful.
May squeeze a quick session in tomorrow, but I'm not banking on it. Welsh champs on my return are just going to have to be done as best as possible in current shape. I have a couple of months after to prepare for the return match against the Russians at eirc...Sergey - you are dust this year! :-D
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