Good run Ric. I always wonder if there is such a thing as "easy XC" though - I find that even when I'm on a slow old warm up for an XC session, it's quite tough going on that kind of ground. Depends on the course I suppose.
Andrew - good to see you back running. No, I'm afraid that whilst the new car is a splendid red, it is most definitely not a sports car, rare or otherwise.
Well done Scott, great to see you back and posting a time. Hopefully you'll re-gather strength quickly and will be back to racing.
Mind-blowing tempos Dean and Rob. Dean, you always said you had a problem doing sub-6 tempo runs - looks like you've put that to bed! Rob, that's two huge tempos in a week. Preserve this good shape and take it to a race.
Iron Cat, who was the ginger fellow in the park then? I know one ginger chap who lurks around that park a lot, but he is a fox, and he comes around our way mainly to rip open binbags rather than watch his young ones race.
16m yesterday in 1:52 (slow start but averaged about 6:10 for the last 10K) brought up 83 for the week. A few more big mileage weeks should hopefully set me up for the rest of the year.
Rob, fantastic session. Get in a race as soon as you can.
Nice repping/puking Bus. Do you need to wear a bib when you run?
Handy 200s Dean. What do you reckon you could pull off for a flat out 200?
Scott, I guess the point at the moment is just to get your body used to running faster, and enjoying it. With that in mind I say 800s (don't see the point in sticking a mile rep in there if you're already doing the odd mile rep session). As others have said, you're not trying to be in full-on race fitness at the moment, so don't worry about the recovery. I say 2 mins and increase it if you need. Most important is that you enjoy it.
Fairly light hill rep session for me last night. I had considered parkrunning tomorrow, but I need to go and pick up our brand new car instead. It will be red, which we all know is the fastest colour.