Am - 5km slow in the gym in 24:54.
Pm - out to SOPAC for some km reps. Started with a 4km warm-up. Then changed into my spikes and did a further lap before the session (4 x 1km with 400m recovery).
Times were: 3:02, 3:00, 3:00, 2:59 (average of 2:20 each recovery).
Felt pretty good but was always behind my target of running them in 3 flat. So I found myself upping the pace after the first 400m or so to get them in on target. Much less recovery than when I did this same session 3 weeks ago.
Finished with a 4km warm-down and some stretching. All up 18.6km for the day.
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