Running warm up/down 19:34 [2] 3.52 km (5:34 / km)
With TP.
Running intervals 13:45 [4] 3.0 km (4:35 / km)
3 x 1k at TP's 10k pace on Selworthy route. Very cold with strong wind but achieved :-) 3:48, 3:48, 3:42. Recoveries 1:21 and 1:06 slightly longer than scheduled.
Running warm up/down 15:14 [2] 2.28 km (6:41 / km)
Excellent session especially after last night's race and weather.Could've done more but unnecessary.