4x8min at half marathon pace with 1min jog recovery.
Out to Martin Rd then around the back of the tip and home via the rock quarry track. Thought I might go a bit better than the last few Saturday tempo sessions but it didn't seem to happen. The 4 efforts were at 4:38, 5:15, 4:27 and 4:19/km. I did choose a fairly rough and hilly route this week so I was never going to do 3:45/km but I did feel pathetically weak and slow going up the hills, not quite as bad on the flat.
Ridiculously cold today, I thought the forecast was about 28 but it wouldn't have got above 20 all day and there was a really strong cold wind blowing all morning.
http://connect.garmin.com/splits/16934088