Newham Hospital's cancellation created an opportunity for us to do a focussed training session.

After an informal RWQ "schadenfreude, we all do it, give us a recent example?" Cyclist skipping a light and getting briskly stopped, karmic? Your cat falling off the table in an slapstick fashion. Your mates mountain biking falling slow-motion into a viscous dark pool of mud.

Onto our old stomping ground, The Olympic Park. A punchy wind growled and span with increasing force, creating long pockets of running resistance. Intervals began with quality; getting some sprints in, circa 20s, we completed an energising six reps. Then moving down a few gears to give attention to our endurance. Five reps of 500m, with almost 2mins of recovery. Our old loop, a sentimental circuit of the playground, providing two distinct sections of head and tail wind. The ask to go progressively through the session was largely met, clearly by the end effort had been given, with long silences and dagger eyes, that's exactly how I categorise a success.

Sign up here for next week.

Have a solid final week training pre Brighton, highly recommend doing something quicker than HM pace. Perhaps a Parkrun or a 10k race/TT.

Till next week

B