running intervals 30:00 [4]
5 x 1ks was feeling crap and couldn't find an extra 200m to add too my loop so just stuck to the 1ks. course was nice. had a nice flat with a fast down but then about 1.30 of climb with the rest flat. was pretty physical just the only thing i need to improve on this session was rolling over the hills instead of backing off too early at the top.
1. 3.45
2. 3.44
3. 3.42
4. 3.44
5. 3.40
:)