A 3.2km warm-up at Dangan, followed by 10 x 1km reps on the track. Finished off with a 3.2km warm-down. I was taking 200m walk/jog recovery between efforts which was around 80 seconds.
Times were:
3:16 / 3:15 / 3:15 / 3:17 / 3:15 / 3:15 / 3:14/ 3:14 / 3:08 / 3:02
Pleased with that as it's a tough session - especially by yourself. Dropped the hammer a bit in the last couple of reps. It felt pretty good. All up 17.4km of running.
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