Back to the track. After a 3.2km warm-up, I was on the track for 10 (ten) by 1kms with 1 minute recovery. The plan was to run them at 10km pace so I thought 3:10 per rep would be a very solid hit-out.
After a few run-throughs it was time to get started. The first one was to be the gauge and after running quite hard I was a little disappointed to see the time of 3:14. This was going to be a tough session. Anyway, I knuckled down and the remaining reps were all 3:10 or thereabouts. Here are the exact times:
3:14 / 3:10 / 3:11 / 3:11 / 3:10 / 3:12 / 3:11 / 3:10 / 3:11 / 3:07
Whilst I felt strong and could have run a few more of these, my lack of speed is a bit of a concern. It must be all the kms I'm racking up at the moment.
I finished up with a 3km warm-down. All up 16.2km for the day.