Great workout!

We started (Ballincollig AC) with a warmup of just under a mile to bring us to the Rugby field, and we decided that 2 laps of the field would be the interval, with 1 lap as recovery.

The first 2 laps I ran with Neil, but he gave up just before the end of the second lap, I ran the 1st recovery, the 2nd interval and most of the 2nd recovery by my self, I ran the first 1/2 of the 3rd interval by myself and the 2nd 1/2 with Neil, the 3rd recovery and the 4th interval I also ran by myself.

I’m thinking I need to do the speed work either by myself or with a different club.

I actually enjoyed the session, and I’m looking forward to doing it again and maintaining the same pace in each of the intervals.

The entire session was on grass and it was great except for the amount of flies I swallowed

Graph doesn’t include the warmup.