6 x 5 mins off 60 secs

I planned to do this outside but the wind was up so it was down to the gym. A 3.5km warm-up and then the 5 minute efforts. I ran the first 2 at 3:22/km pace, the next 2 at 3:21's, and the final 2 at 3:20's. All up 16.0kms with another 3.5km warm-down.

David Gray in the evening at the Seapoint in Salthill. Brilliant stuff - a small venue and David in top form.