Bilbys warm up warm up/down 18:00 [3] 1.63 km (11:03 / km) shoes: X-talon 190
Bilbys warm-up. This was a bit truncated as those doing the extra long set got to start early.
Running intervals 37:59 [3] 10.01 km (3:48 / km) shoes: X-talon 190
The extra long set of 8x1km(200). Did these at about half marathon pace rather than flat out. Got a bit faster towards the end.
Splits 3.42, 3.43, 3.45, 3.42, 3.39, 3.38, 3.41, 3.39
Running5:42 [3] 1.13 km (5:03 / km) shoes: X-talon 190