Running warm up/down 15:30 [2]
Warmed up halfway around the Crescent and back b/w Hilda's and Ormond; 9 mins. Warmed down around the oval; 6.30 mins. Legs were really dead by the start of the warm down.
Running intervals 13:35 [4] 3.0 km (4:32 / km)
((200 float, 300 hard)x3)x2
Wasn't expecting anything brilliant as Sunday was a pretty big day of training by my standards (yes it takes me a while to get over these things). I managed to continue the trend of my intervals getting slower for the past 3 times.
6.44 first set, 6.51 second set.
Finished the last one pretty hard in an effort not to disgrace myself :-) Shins were a little bit sore, not as bad as they have been, and they were fine on Sunday, so maybe I've got them under control. I'll have to keep an eye on them.