One last session of quicker stuff before the big race. A lap of the pitches for warm-up and then for a change we were to also use the pitches for the main session (instead of the track).
A good group in attendance with lots of new faces. I didn't want to push it tonight and was content to cruise around. The route we had marked out would have us passing the start well within the 4 minutes and the instruction was to start a second lap until the 4 minutes was up.
Gearoid, Fintan and myself took turns leading out each 4 minute effort and I was feeling really good. Again another cool evening with very little wind which suited me down to the ground. The back half of the course had us running along a very stony path down by the river which wasn't great wearing racing flats. Then there was a nasty 30 second climb up to the final turn which marked the completion of the lap. I was generally lapping in about 3:30 which meant a further 30 seconds running before the 4 minutes was up. Then a short jog back to the start in the 60 seconds recovery to do it all again.
I had no idea of pace at the time but I would have said around 3:20/km pace. It turns out I was averaging around 3:12 to 3:13/km pace. Very happy with that as I wasn't giving it my all, plus the session is quite a tricky one off a short recovery.
I did my warm-down also on the pitches. A bit of a guess-timate but I reckon it was around 14.5kms for the day.