Intervals 1:00:00 [4] 12.5 km (4:48 / km) +200m 4:27 / km
13 x 3 minute intervals, 1 min jog recovery plus a bit of warm up/down either end. I felt really good today, Matthias might be right that our "altitude" training at the weekend is paying off ...
Fortunately the knee behaved itself. I have to be grateful for every training session - there's something a little screwed up with both my knees; not quite sure what. Running in Meudon as it gets dark sure is a bit scary. I saw a couple of dodgy characters that certainly made me run a bit faster.