Arrived at Dangan and managed to squeeze in a 2km warm-up before the session. Conditions were drizzly and a little cold but all in all not too bad for running.
The session consisted of sets of 1km, 60 seconds recovery, 400m, 90 seconds recovery. The plan was to run 6 sets so 8.4km of fast running in total. I wanted to run the kms at 5km target pace and the 400s at 3 minute/km pace.
Times for the efforts were as follows:
3:10 1:11
3:06 1:13
3:07 1:13
3:06 1:12
3:05 1:11
3:04 1:10
The 90 seconds recovery was maybe a little too long. This would have been a much tougher session if that was reduced to 60 seconds. Still I'm pretty happy with how I ran and nice to get the times for the km reps down from the slowish start.
I finished up with a 4.8km warm-down. All up 15.2kms of running. A good session in the bank.
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