Today (part 2): 7x4mins of puddle creation by @FMPTExeter !! 

Having already bagged a good hard interval session this morning, I figured this afternoon would be a good chance to do some “leave you on the floor” intervals. And what better way to do it than the Fitness Matters WOW.

Easy: 7 x 4mins @24spm with 2min rest between each one. I was aiming for around 1:47 splits. 

The first three I was able to hold on, but it all got a bit hot, sweaty and tough for the next three. The magic closing interval was there, boosted by the fact it was the last one, I managed to pick up the pace a bit, but still not quite hitting the time I’d set myself. 


Sweat dripping off me at the end, and an entire 1 litre wattle bottle sucked into my gasping mouth through the intervals. This is the kind of session I enjoy – one where you’re asked to give everything, and where there’s a thin line across where failure to meet the time lies. 

Which is why it’s now on my list of favourite sessions. Next time I won’t be as far off the mark! 

Session toughness score: 9.5/10

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