Tempo run intervals (Toni's training) 1:00:00 [4] 7.0 mi (8:34 / mi)
2 x 2k, 4 x 1k (meadows distances, not precise).
8.01, 8.13, 3.48, 3.41, 3.43, 3.41. First intervals at WOC and not too embarassing. At my best this year I was doing 7.50's and 3.30's but am fat and unfit just now, with sleepy legs after this morning's run. A decent start. Legs so tired, they might have benefitted from racing flats. It would have been better to have someone to really push me too.