but finished with a couple of harder efforts. Yesterday I completed workout number 3 of the run academy. It was a session of decreasing duration with increasing pace from 6 minutes down to 1 minute. It was about right. The middle efforts were the toughest. Today I rode one of the academy group rides and despite setting off easy it all got a bit competitive on the climb first time round (two laps). From there the pace was definitely higher, with everyone seeming to want to break off the front. No one did until the climb section for the second time where it all broke apart. I got dropped early on but got a second wind and came back past most of those who'd got away. Good solid, above normal effort workout in the end.