Running 1:10:00 [4] 12.4 km (5:39 / km)
Hard set today :) Began with an easy 2km warm up and then some 100m drills. It was building speed over 2k every 400m. We did 4 of these with 1.40 seconds rest in between (we were meant to have 2min but our coach was breathing down our backs :D ) There was a strong headwind at the end of each 400m which seemed to get stronger and stronger...... :) Finished up with some run throughs and 800m easy jog.