2x10min tempo + 10x30s sprints (1), 3min rec between sets. Tempos = 3:49/km, 3:55/km around Meadows, almost all on the road. Times slow, partly due to tiredness.
Running warm up/down (10x400m) 24:40 [2] 5.4 km (4:34 / km)
7 PM
Running intervals (10x400m) 22:00 [5] 5.4 km (4:04 / km)
10x400m,~37s 100m jog recovery. 74,73,73,74,75,78,73,75,79,77. After 6 had 3:32 rec as needed toilet stop, need to sort this out. Breathing felt awful, maybe cold air/asthma, need to sort out.