Running19:46 5.03 km (3:56 / km) +3m3:55 / km ahr:142 max:158
Warm up with progression - a bit rushed getting there after work.
Running3:29 0.7 km (4:59 / km) ahr:134 max:154
Running5:20 2.0 km (2:40 / km) ahr:179 max:188
Second pacer for the 3000m at 8 minute pace. Wasn't sure how long Findlay would manage, but he did great and took us to 1500 in 4.00/4.01. I did a couple more laps, but was not going to be able to do much more, and stopped at 2000 as decided beforehand. Feeling the lactic burn, so happy to stop there! 4 guys ran under 8 minutes - good job done!
Running17:06 5.1 km (3:21 / km) ahr:170 max:184
About 20 minutes later, after a bit of faff.
3 x {400 (200), 200 (200), 200 (400)}
??, 32, 32
65, 31, 31
64, 32, 31
Feeling pretty decent all told, nice to do intervals indoors.
Running3:00 [2] 0.8 km (3:45 / km) ahr:144 max:148
Running23:25 [1] 4.94 km (4:45 / km) +62m4:28 / km
6 PM
Running36:08 [2] 6.33 km (5:42 / km)
Running14:19 [5] 5.1 km (2:48 / km) +5m2:48 / km
Nos Galan 5 km - 1st.
Went hard at the start to avoid carnage as much as anything but looking around after about 300 m I saw that I had a little gap already. I decided to keep pushing the pace and see what the other guys did. Noone came with me and from then on I was on my own at the front. Was hard work but also felt good to go all in right at the start.
2.41 for the first km (watch split 2.45 and I started at 4 on the countdown).
Running25:32 [1] 4.86 km (5:15 / km) +48m5:00 / km