running intervals 20:50 [4] 5.0 km (4:10 / km) +10m 4:08 / km
5 x 1k in West Park, 2 mins rest. I was sort of aiming for 4:05 for each one but hopelessly misjudged the first and only got vaguely close on the others. I'll get better at it I suppose.
4:20, 4:09, 4:06, 4:08, 4:07.
Not as comfortable as the last time I did these. At least I beat the time I did for 5k non-stop. Damp and a bit slippy in places which didn't help. It also doesn't help that I struggle to read the lap-time display on my watch - too small - so I don't get any time checks mid-lap.
I might have got a Garmin for Christmas if Mrs Frostbite hadn't decided to retire.
running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)
To and from West Park and a few strides to loosen up.