run 2:00:00 [3] 16.0 km (7:30 / km)
15 up, 10 mins tempo, 200m @ 1500, Accels 6x50m,2 100m Brazilians 2x 600, 400 with 100 m between, 5x200 with a min between,15 down
really hard workout today but definitely one of my best since indoor season. Brazilians where 2:50 and 2:45. 1km where 3:15, 3:05 really hard running these on my own but just dug in and got it done. 200m where 35.55, 35.36,34.90,34.50, 33.89.