3 sets of 1600 and 6 by 300

5:20pm - Homebush session on a cool night, light winds. Ran with Chris Truscott and Jan-Willem
20 minute warmup outside, then 3 sets of steady 1600 lapping in 72-73, then 400 jog, and then 6 by 300 in 49-50s with 100 jog.

4:49, 50, 50, 49, 49, 50, 49
4:45, 50, 51, 49, 49, 50, 50
4:42, 49, 49, 47, 49, 50, 50

Minimal warm-down, slow 12 minutes. Covered 17km for the evening.