Run (road) intervals 16:22 [5] 5.0 km (3:16 / km)
Intervals with DUHAC on the cricket pitch. 5 x 1000m (Two laps is exactly 1km). 2:15-2:30 rest. First time doing intervals with DUHAC, they were actually pretty good.
Loooads of people there, I was faster than most of them. There was like 3 a bit faster than me so I just hung in a wee bit behind them.
First one was slow, the rest were a good pace and nice and consistent
3:24
3:14
3:16
3:13
3:15
Haven't done intervals in ages so it was nice to get going again. The coach seemed to know what he was doing so I'll be doing these every week.
Run (road) warm up/down 20:00 [2] 2.5 km (8:00 / km)
Warm up, cool down and some dynamic stretching