Bad weather put pay to an outdoor speed session. Instead it was back to the gym for a good sweat on the treadmill.
The session was 3.1km warm-up, 6 x 1km off 300m recovery, then 2.4km warm-down. All up 13km in 50:07. The 300m included the slow-down, speed-up time so basically 200m recovery at 4:25/km pace.
The first km was run at 3:18/km pace and I gradually increased the pace each km finishing at 3:09/km pace. It felt pretty comfortable throughout and certainly doesn't replicate running the same pace outdoors. Sweating buckets at the end.
Easy running now before the race on Sunday. I'm not expecting anything flash!