Running 1:01:19  11.18 km (5:29 / km) +194m 5:03 / km
Morning jog with Jamie. Basically the opposite of last night, climbing up to kirstenbosch and then back via Alphen
Running 50:03  14.65 km (3:25 / km) +50m 3:22 / km
5 x 10min (2min30 rest) with Dyl. Goal of 3:30/km.
Was pretty nervous going into this sesh, definitely the bigger volume road sesh I've ever done at this sort of pace.
Felt pretty smooth early on and started a bit quicker than planned - but we were both feeling good so just kept at that pace. Occasionally got a bit lazy with form and could feel a big difference when I was more focused, which was good.
Really great 4th and 5th reps, starting a bit quick and then just holding it fairly well on the windy/uphill sections.
That couldn't have gone much better. Definitely tired at the end but legs still felt ok and could have kicked down the last rep a bit more if needed. Flipping great session and really stoked with that.
Paces per 10min:
3:27, 3:27, 3:29, 3:24, 3:18