Running (out of date) tempo 14:41 [4] 3.7 km (3:58 / km) +10m3:55 / km shoes: Asics GT-1000 5 (heavies)
Felt a bit too good after sports massage so went for a short track progression, just cos it was there really.
6 PM
Running (out of date) tempo 37:02 [4] 9.2 km (4:02 / km) +20m3:59 / km shoes: Asics GT-1000 5 (heavies)
Slower TNT this week. Didn't want to push too hard with varsity at the weekend, so let the main group go ahead and then upped the pace to where it was comfortable. Then 4 x 100m strides on the track and home.