I was determined to put in a good session after yesterday. Perfect conditions for running and did my 2.2km warm-up, and then 4 x 15 second quick strides and it was time for the off. I ditched the top and took off as if I was starting a race.
I felt good straight away and was cruising today. Easily into my threshold zone and was running at a good clip. I did 2 outwards 10 minute segments, then turned at the castle for 2 x 10 minutes coming back the other way. The recovery was a huge 3 minutes which was used for a nice little walk.
Paces per km were: 3:15 / 3:13 / 3:21 / 3:19 (average 3:17/km).
A 2.2km jog home and that's 16.6kms running for the day (ignoring the walking segments).