2 x 4 Mile Tempo, 300s

Time: 97:00
Distance: 15.5 mi.

Target: 2 x 4 mile tempo with 2 min rest on Town Lake, both in 22:00 (5:30s); 6 x 300m with 100m jog in 50
Workout: 21:40, 21:20; 6 x 300m in 47-49

Very good workout... an improvement from the tempo two weeks ago and far better than when we did a similar workout at this time last year (8 miles straight, which turned into the pain train). The first 4 (with most of the guys) felt very relaxed and was still totally under control for the second 4 (with Jake, Habben and Stanley). Had to do a little work to keep us together on the second half, which was definitely worth it as it was very good to finish together.

The track work was also good and controlled. Ran together and felt good to get the legs going. Calves and achilles a little sore afterwards, but nothing serious. Right piriformis/glute also a bit tight throughout.