I decided to run some cruisey intervals to sharpen up for the half on the weekend. It was getting late so I ran down at LCNP. I did 3.5km warm-up, then did 10 x 400's with 40 secs walk recovery, then a 6.5km warm-down. All up 14km in 1:06:31 (this includes the recovery time).
The 400m was an estimate based on time but I think it was pretty accurate. The times I recorded were:
82/79/76/78/74/77/73/76/72/70
Very hot out there, even after 6pm. Glad to finish this session as it was very dark as I did my warm-down through the park.
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