Well the legs weren't good after getting carried away yesterday. The quads were so sore it felt like they were injured. Anyway, another threshold run was on the cards - so I decided to get outside and break it up into 4 x 3km efforts.
2.2km warm-up and then started. First effort I ran really hard but the heart rate just wouldn't lift. I just about got into the correct zone at the end of the 10 minutes. The second one was a bit better but it still took me a kay to get up there. Then doubled back for the 3rd and 4th effort coming back. Similar pattern to the second effort.
I suppose it wasn't a bad effort given that my legs were so tired. But kicking myself for being so stupid yesterday. A 2.2km warm-down to give me 16.4kms for the day.
Here's my write-up in the Mayo Advertiser. I feel like my life is complete!