7 PM
Running 21:00 [3]
(sick)
Warm up with Ian around the track, watching his bike / backpack
Running 15:43 [4] 4.0 km (3:56 / km)
Boys doing 5 by 1200, but I was not feeling great and Catherine was not there... so I wimped out and did slow 800's (turned out to be similar to what I hope to do as a 10km pace).
3:10
3:12 rest
3:10
3:12 rest
3:10
3:11 rest
3:07
3:12 rest
3:06
Running 25:00 [2]
Rests, warm down, and silly walks - learnt more about those exercises than I have ever known from Ian (the steepler)