Slight change of plan. I couldn't make the track session so had to run later locally. The club session was 3-4 sets of 400/600/400 with 60 secs between efforts and 90 secs between sets. I decided on something similar opting for 8 x 75 secs on the road with a minute recovery. With my watch it's just easier to run for a set time rather than a distance.
Warm-up of 2.2kms then got going. Anything under 3:00/km pace I would've been happy with:
Not bad though I just can't run as quick as I can on the track. Answers on a postcard please...
All up 10.0kms with warm-down. Still have sore throat/left ear.