A 2.2km warm-up, 40 minutes at threshold pace (ave 3:23/km), 2.2km warm-down. All up 16.3kms.
These aren't getting any easier but I was warned it would take a few weeks before you start to feel normal. Hopefully a big improvement in performance just around the corner.
A few beers in the evening with the old man in Oranmore.
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