A quick session today. I basically did my normal 9.5km lap but threw in a few efforts. The first was my 3.6km time trial route which I knocked off in 11:27 (3:11's). Then continuing on at a slow pace for a further 3 minutes I then did a 5 minute effort (into the wind - estimate 3:25 pace). Then after a 2 minute jog I finished up with a 1 minute effort. Then easy running for the balance of the lap.
All up the 9.5km took me 35:01 (3:41's). That's it now until the race on Saturday.
England going very well in the cricket. It's like India don't want to be there. A shame in a way as I thought this would be a very closely fought series.
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