A 2.0km warm-up, then 8 x 5 mins, with 1.2kms to warm-down.
I started the 5 minute efforts at 3:20 per km pace. After 4 my HR was getting too high so I ran the next 2 at 3:26/km pace. Same again - had to lower the pace again to 3:32/km for the last couple. A clear sign that I haven't recovered from the race.
All up 15.0kms. Then straight on for a rub focusing on the left quad (to help the knee). Bloody hell that was sore. I clearly have no pain threshold. Felt a lot better after mind.
No snooker for me tonight. Instead stayed in and had a few beers.
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