Running 1:00:00 [3]
Tempo on the wharves - 2km, 1km, 2km with ~3min rest, aiming for 3:30 min/km pace and reasonably close. 7:03, 3:29, 7:00
Focused on cadence. Not sure how accurate the Suunto is, but it claims my natural turnover is 82 and upp'ing that by 5 is hard to maintain. Something to work on.
Thinking of working on speed for a little while. with a mini-project to run a 5km under 18min. The easiest way would be to back off the beer and drop a couple of kg, but that seems to be against the spirit of my broader running principles.