Running33:02 7.2 km (4:35 / km) +71m4:22 / km ahr:112 max:132
Running20:12 4.03 km (5:00 / km) +37m4:47 / km ahr:98 max:121
Running27:08 5.47 km (4:58 / km) +2m4:57 / km ahr:133 max:171
Feeling a bit knackered, probably from being busy the last few days, so I was happy it was a short session.
4 x ~500 (70s), 4 x ~300 (70s), 2km easy with 4 x ~200m strides.
Started a bit slow, worried about ice, but it was fine, I eased into it, and felt pretty good. Sat back at the start of the 300's and tried to finish fast, which was fun and I felt like I had some speed. I got back to the car to 2 missed phone calls and two emails from British Athletics - time to start tapering.