Today I did 10 minutes warm-up, then 8 x 2 mins with 2 mins float. Then 10 minutes warm-down. All up 12.7kms in just over 50 minutes.
The efforts were all in the 3:15 to 3:20 per km range. Comfortable enough I suppose. The floats were around 4 minute pace.
The readers of the blog will be pleased with my focus. I was in the pub for a meeting with the darts team and after 2 hours I managed to resist all temptation. That was until one of the lads bought me a pint just as I was about to leave and told me I had to drink it. Rude not to. Just the one (Mrs Wembley) doesn't really count right?