A 2.2km warm-up, then 4 x 11 mins threshold off a minute, then a 2.0km warm-down.
Ran hard at the start of the first 11 minutes and it took an eternity for the HR to climb into my threshold zone (at least 5 minutes). Then each rep thereafter I was getting nicely into the zone.
Paces were okay each segment:
3:21 / 3:20 / 3:22 / 3:25
That's 17.6kms for the day.
Great darts to watch in the evening with James Wade and Robert Thornton both hitting 9 darters in their match against each other. This is a double-in double-out format and it's only been done on TV once before then twice in the same match! Wadey going on to win the match in the deciding set.