No time for track tonight so did some intervals local. I decided to ease myself back into some proper training with 5 x 5 minutes off 90 seconds recovery using the same stretch of road I've been using recently. After a 3.4km warm-up I did my out and backs in the following times:
As you can see the back efforts (2nd and 4th) were slower as I was running into a stiff wind. I pushed the last one and was ticking along very nicely.
I finished up with a 3.8km warm-down so all up 15.0km for the day.
Later in the evening it was more darts and the top of the table clash. As my Dad was in town he got drafted into the team and we were teamed together for the pairs which we then lost! We both made amends winning our singles game but we still ran out 6-3 losers overall.