Running (Warm up) 18:00 [1] 2.32 km (7:46 / km)
Warm up, drills and stretching.
Running 23:16 [3] 4.02 km (5:47 / km)
Des’ training at Stromlo. 1 km threshold (in 3:53 so quite fast) then 4 x 600m made up of 300m at 3k pace, 100m float, 200m faster then 3k pace (times: 2:04, 2:07, 2:08, 2:05 on ~4:45 cycle). Felt really good :)