..a bit more speed

..the legs are getting back on track
gee when you have a shuffle recovery instead of a standing recovery , you cant run anywhere near as fast
today was going to be 8-10 x 400m at 94s (3:55min/km) with 200m shuffle, but it was kinda windy and we are racing on saturday so stu decided on 8-10 300s at 65-70s..te first one was too fast at 62s (3:26min/km) and i gasped in the shuffle,,,stu thats too fast..teh next was about 65(3:36min/km) and the others were mainly 65-66s with one 64s one. stu said i could do 8 or 10...ummmmm i stopped at 8-i havent done any speed for a while so without recovery, i felt it.
However i pretty much stuck with stu..the other girls dropped off once or twice, but it shows i have my own legs back now after the 15km-er.. even in the stride throughs-i felt pretty good
3.2 cool down/warm up 400m strides 2.4km efforts 700m shuffles so 6.7km

also have been a very very good girl. did hwk yesterday and today for aout 2hrs each day!
and have organised a mini fundraiser for western aths(to be ongoing) little amounts eventually add up you know