Arrived at track but after the warm-up (3.6km around the pitches, 1.6km on the track), we were moved to the pitches for some 5 minute efforts. The loop we were to run had a nice hill in the middle and the purpose of the session was to build up some endurance.
For the first effort I took the opportunity to sit back and learn the course. Then for each subsequent effort I increased the speed. The efforts felt comfortable enough and I certainly wasn't on or close to the red line.
The pace/km for each effort were:
3:34/3:29/3:28/3:26/3:20
An enjoyable session in near perfect conditions finishing up with a further 3.6km around the pitches to give me 16.5kms for the day.
Earlier in the day I watched England beat the Irish at cricket. Ravi Bapora has bought himself another year in the team. I've never been convinced by the bloke but just when you think his time has come to an end he has a good knock and buys himself some more time. The selectors have certainly kept their faith in him. A good win as it turns out as at 48-4 England were in all sorts of trouble.
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