Slow

Thomas and Ophelia are doing Hill Reps on this section of Quarry Road in the Scenic Reserve. Next Wednesday they have the Regional Schools Cross Country race. The idea of the Hill reps is they are done with effort and the First one tonight was supposed to be run at their 3k pace but I am sure it was about Marathon pace so had to get them to up the anti a bit. Next week they will have an easy session so they can recover from the mid week race and Thomas will be firing for the Race Saturday week.
Recovery should be slow so you can relax and prepare for the next effort it's also the time you check your are doing your technique right and practising what your coach or mentor is telling you. Next time they will being running them at 1500m pace. Tonight they Ran 7x 400m ( 5/2). They are doing great. Still Babysitting today was quite frustrating,how ever onward and upward