Another long threshold run - broken up into 3 segments to make a bit more manageable.
A 1.9km warm-up then into it. I ran the first 7km hard and couldn't get into my threshold zone. After a minute recovery I was determined to do better. But I was borderline recovery until the second half of the 7km. Then another minute and managed to run really strongly the last 7km well into the zone.
Paces for each 7km were:
3:30 / 3:27 / 3:24
I actually ran 7.1km in the last segment so that I got up to half marathon distance. The total time for the half was 1:14:49 and that includes 2 minutes recovery!
All up 24.4kms after a short warm-down.