My legs felt very achey after all the up and down hill yesterday especially mu quads after the steep downhill in mile 19, but I'd planned ahead and booked a massage for this lunchtime and had 45 minutes of relaxing massage on my legs.

Felt better this afternoon but still a bit sore so tonight's session at the track suited me well...

I did 2.5 miles warm up and then timed the group as they did a 6 minute test - see how far they can run in 6  minutes simple!  Mark led the way with 1620m, followed by Adam with 1600m, Robert (Karl's youngest son) with 1520m, Karl with 1510m, Darren 1500m, Emily 1350m and Andrea 1340m. 

I use the distances for a 6 x 2 minutes session in a couple of weeks where they will have a distance to run in 2 minutes based on the distance in 6 minutes - if they all run to pace they should cross the line at the same time.  This gives the slower runners a chance to run from the front and try to stay ahead and the quicker ones have to chase everyone to finish at the right time.

After a jog recovery they did 5 x 150m sprints with walk back recovery and I then joined them for a mile warm down giving me a total of 3.5 miles and much less achey legs  Purfect!