Big Effort Speed Session

I hate todays speed session - with a passion!
It is always hard. Yes it is getting easier but still it's hard.
4km warm up run (I was ready to go home then!) followed by some strides to get the blood flowing. Then Pat takes the lead and heads off a sprint. He puts his hand up when we can slow the pace and then puts his hand up when we have to dig deep for a faster pace.
You never know if you are going to be doing a 30sec effort or a 2min effort and it is hard to run at a pace you don't know if you can sustain...then when you do get a slow pace you don't know if this is going to be 10sec or 30sec.
The final run (2mins either way) is without a recovery and all the way up the street and back to the start. This is topped off with the 4km run back to the bridge.
The rain was held at bay for most of the morning but the humidity was out there in full force..YUK! Still it's much much better than winter running.