A similar run to last week plus an extra km. Out the door at 7:15am with Fintan. A 2.4km warm-up then straight into it. The tempo felt a lot more comfortable than last week - I felt good apart from the uphills! The 12km took 48:17 (3:32's). Good going - the best I've felt in training since London.
We finished up with a 5.9km warm-down. Session over just after 8:30am. That's 20.3kms for the day.
Nearly forgot, the tempo was interrupted by a herd of cows blocking the road a few kms in. We had to stop the watch for about 30 seconds whilst getting past them. Quite amusing looking back - can't recall that happening before!