Too dangerous to run today. The wind seemed galeforce and it would be just my look to get taken out by a tree or something. So instead it was a gym run. Being a quick day I decided to do some 1km cruise intervals. After a 3km warm-up I did 6 x 1km off 300m recovery. The 300m recovery included the speed-up/slow-down time before and after each effort which takes about 50m each time. So in truth about 200m recovery at a float pace (4:25/km pace).
The first one was done at 3:20/km pace and I gradually wound up the pace each effort running the last one at 3:13/km pace. A good sweat if nothing else.
A 2.5km warm-down. That gives me 13.0kms for the day in a time of 50:33.
A rest week this week in the darts. One more game next Tuesday before the Christmas break.