Running 1:30:00 [3] 10.6 km (8:29 / km)
1.6k easy jog, 1.2k of easy running on the curves and hard on the straights. We did a few drills before getting to the set. The set was 2km - the first km at 10k pace and the second km was faster than that time. We did this three times and then a km building intensity over 200m. I did 4.30min/k pretty consistently for this set which I was definitely pleased with :))) Cooled down with some run throughs