Still not feeling the full quid but decided to head out to Dangan for a speed session. The lovely track got no use whilst we did our session around the horrible pitches. But not before I had completed my 3.6km warm-up.
The session was 5 minute efforts using the same loop we used 3 weeks previous. I went in with the attitude that I was going to take it easy. Perhaps I did for the first 5 minute effort, but after that I just went with feel and each effort I gradually wound up the pace. I've no idea of pace as the Garmin was asleep but I'd say I was well under 3:30 per km. Felt good and great to have a blow-out after the 20 miler.
A warm-down of 2.1km to give me approx 13.4kms for the day.