6 PM
Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
Running tempo 18:37 [4] 5.0 km (3:43 / km)
There was only a short session for those tapering for the national, so I did some tempo before at hm pace on the traxk. Was pretty windy, feeling fit so feel like i could keep that intensity going.
Running warm up/down 9:38 [2] 2.0 km (4:49 / km)
Sone slow laps
Running intervals 28:08 [5] 5.9 km (4:46 / km)
400m fast with 100m recocery, 12 reps. Started at 75s, progressed to 71s. Felt really strong.
Running warm up/down 20:30 [1] 4.0 km (5:08 / km)