Running1:11:32 14.87 km (4:49 / km) shoes: Brooks Ghost 7
So much for the Tuesday long run, out of work with only around an hour of daylight left.
3km steady warmup
6x1km with 1min steady in between
6x30s with 30s walk/jog recovery
2.23km easy back to the car.
First four 1km reps at maybe marathon intensity in order to run not-quite-marathon-pace (all 4:12-4:20). Picked it up a little for the last two which were a bit quicker but not exactly speedy (4:05 and 4:06).
Looks like quite a few of the shorter reps at the end of sessions will be needed to to get base pace up to where it should be. Today was a start at least.