Run39:06 8.61 km (4:32 / km) +86m4:19 / km ahr:133 max:148
Errand morning. Went to the post office to pick up some documents that I needed for my athletics bib plus kit from the 'new' club for this year (even though I race rarely more than once a year for them). Then home to leave the kit, to the federation to get my bibs, back via the club training to see my old coach and then home. So productive that I almost felt good about my 40 min lie in while catching up with the candidates.
Run1:32:36 20.0 km (4:38 / km) +110m4:30 / km ahr:152 max:192
Failed attempt to go on the track with Petio so opted for an undulating tempo loop and a 450m long sidewalk for the planned 400's.
2 x 8 min T [2 min] + 3 x (4 x 70s [60s]) [3 min]
Effort for tempo round 3.25s and 2.55s average for the reps. Trying to remember what 3 min/ks feels like before a local 5k I jumped in for this Sunday.
Run39:00 [1] 7.63 km (5:07 / km) +145m4:40 / km ahr:129 max:145
Morning job again with a map even though I got quite bored quite quickly so not much reading was done.
Side note - absolutely unreal round of the candidates yesterday. Battle of the deep prep for Naka and Nepo and Guccireza claiming the bullet champ spot.