Distance: 5.57 km
Time: 34 min
Total ascent: 100m
Fastest pace: 4:56 /km
With a forecast of heavy rain i was relieved to wake up early to an overcast but no rain morning. I didn’t delay just had a quick breakfast and was out the door at 7:15. 1.5 km warm up and the
8 x 1.5 min fast – 8 x 1 min slow on the flat back and forth
Cool down was running back home.
Had some really nice splits during the interval training with averages all under 5:30/km except for the last one.