Yesterday, was a good training day but a not so good fun day. We did 3k intervals. 1 with poles, 1 without poles, and 1 poles only. suprisingly, I was just as fast double polling (spelling?) as I was without poles. They were tough intervals but also just a good workout. on the downside, I am missing one of my best friends and training partners Duncan. He seems to have dropped off the face of the earth and I miss him.