6 PM
Running warm up/down 16:53 [2] 2.34 km (7:13 / km)
R5k area with TP.
Running intervals 7:19 [4] 1.2 km (6:06 / km)
6 x 200m intervals with 30 secs recovery. Ran 4.5 running dp's from path back to 3.2km post.
Target was motivational session at TP's 1500m pace but it ended up quicker.
37.15
40.42
38.5
39.17
38.37
36.95
Running warm up/down 21:20 [2] 2.75 km (7:45 / km)
Included untimed session on outdoor gym equipment at adjacent playing field. Bonus was finding missing 2km post in brook, now retrieved and stashed safely (hopefully) ready for re-installation.