Got the scare of my life this AM and not because I almost got run over by a car on my jog into work. Loaded the HuRTS website and saw '14 x 3 min' with 60s rest. O dear.

Maybe 30 turned up in sticky conditions but all that was left was 8. The toughest survive.

Some seriously compromised quads meant I had to run this to feel. Kept the intensity at say 10km pace such knowing any harder and my arvo would be a write-off.

Upfront, the hope was to work with Tom, Barts, JFen and Frenchman. Sadly, aside from some drive-by help that included Smolly, Nick and The Frenchman, I fronted the wind most reps for the greater good.

Maintained 3:15s type pace working up to my aspirational target of 12 reps. Scrapped together final courage to bring this to 14. Looking around, just Tom, JFen, Charlie, Renee, Scott, Barts (12) and Champ (11) are among few that can hold the head high.

Meanwhile, name and shame goes to Timmy for calling the session then tapping out #8. He let it slip that the reason is an easy morning cycle on a mountain bike after a relaxation massage yesterday.

The 1km splits were:

- 3:21, 3:16, 3:16, 3:18, 3:14, 3:20
- 3:16, 3:17, 3:18, 3:17, 3:12, 3:15, 3:13 (700M)

12.7km in 42 min flat. Ave. active pace 3:18 min/km.

Cool-down involved a cheeky dip in the ocean at Charlie's request, alongside Tom, Barts, JFen and Scott. 15km all up. Choppy waters but we were soaked before and after.

Day also involved a double commute, adding 10km at 6 min/km.

Now I'm mentally in a self-congratulatory stage, at least for a few days.