5x1200 was always the go to 5k session when I did track workouts.
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I’m just in from doing 2* 2km with 2mins rec, 2* 1km with 90secs rec, 2* 500m with 60secs rec & I was supposed to do 2* 250m with 45 secs rec but my back started twitching so I called it a day.
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Good work. What’s the advantage of varying the interval length during the session? I tend to keep the interval when running as it’s easier to add the session into garmin and reduce complexity. Saying that, I do vary them in swimming - just not running so maybe partly habit.
I ended up doing 4 x 1 mile - I managed to hold target pace for them - slight fade on the last one. New hair cut felt speedy!
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Wow, those are hard routes!
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16k jog in the sunshine, nice weather has brought out the inaccurate golfers, a haul of 8 balls from the overgrown verge next to a short par 3 hole, hard work carrying them all home in one go.
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Yeah indeed - that’s impressive! When i was going semi regularly (well once a fortnight, sometimes once a week) i topped out at 6c+. Never did nail a 7, but got close.
Big trail run after as well! 
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I’m just following what my club run coach says, but the effort distances are lessening so it seems reasonable to reduce recovery times.
It was a hard session, my effort pace wasn’t increasing much but after the 2* 2km I knew I’d broken the back of it.
Frustrated my back seems to be fecked again, I’ll have to monitor it for a day or so 
.
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Ah sorry to hear it’s a recurring injury - hope it settles for you soon.
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I’ve trained twice today!
This morning 3 x 1 mile at the track, rest 2 minutes. Average pace 6:36.
At lunch, 20 minute spin class.
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Thanks @Jgav and @gingerbongo 
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10km run , 15’ easy, 5 x 3’ hard, 3’ rest, 15’ easy back.
New Alphaflys, curious to see if there was any difference between new and mine which now have 238km on them - not much in it - these can go back in the box for next year !
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Double run day
First at 6.15am - 40 mins along the canal
Second circa 8.30pm - 45 min out and back along the guided busway towards Leigh - hillier than the morning - negative split out and back
Happy with that
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4x10 sweet spot on the turbo this evening.
I had planned on sacking this off after 30 minutes but just as I’m finishing up on my 2 minute ‘cooldown’ which is actually just half of the planned workout what comes on the playlist?
Hearts on fire from Rocky4 - absolutely no way I can bin this off now - channelling my inner Stallone - sweating away in my utility room 
The 80s movie hits continued with the heat is on from Beverly Hills cop after too
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Knee is all sorted now finally! 
Getting back into a few double days, run and gym.
Big day yesterday. 11.5km at 4:37s over lunch. Throwing some tin around at 5pm for 45 mins (500+ cal burn) then home to smash some food down then 40km ride as I wanted to catch the nice sunset last night. Was a glorious ride, bit of gravel and some dusk riding, beautiful. Riding out was into the sun, home sunset behind me and moon up front and getting battered by what I think were large moths. Must have hit 5 of them, properly felt them, especially the ones that hit my neck!
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20 odd mile 
Nearly came off today. Drifting round a bend, away with the fairies - hit a pot hole, then a rock, then rallied along the verge - aghhh 
… somehow managed to stay upright and back on the road 
Any faster, my feet would prob be sticking out the hedgerow 
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What’s wrong with the shape of your head?
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I was just about to ask why you cycle in a policeman’s helmet?
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Thought it might be a pickelhaube, biking to a local re-enactment
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It’s his man bun, innit.
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