Posted: 21/01/2015 at 08:19
ON7 - very nice run, which suggests HMP might be a bit quicker than 5:5x.
Dachs - 12M at 5:46?! Nice. Seems like you're in good shape but probably just don't have the sharpness for XC.
ES - nice tempo run, but poor effort on chickening out going outdoors. It's not that cold!
Tmoth - good effort. Don't worry about the pace, there will be various reasons why iit wasn't quite where you'd want it to be. You'll still get the training benefit of a hard tempo run whatever the pace is.
DrD - yes, that's how our selection works too. However, usually some of the top 5 don't go, and anyone in the top 10 (or showing decent form in other races) gets called up.
I glazed over before halfway of CW's post I'm afraid. Good luck with the Nobel Prize though!
40 mins on the turbo followed by 9M inc. 12x620m(ish) for me. The intervals weren't especially fast, but were done off short recoveries, so more of a speed endurance session than pure speed.