Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
To start of intervals at Dinnet and back again from the end, on the railway.
Running intervals 30:00 [5] 4.6 km (6:31 / km)
5 x 4'+ 2' from Dinnet on the r/w. Same session as early Nov, but distances were notably poorer (=11s/km) - just shows what 4 weeks without speedwork does. 850m, 900, 890, 940, 980. Just glad that the last 2 were a bit better as I could finish the session with some hope. Legs felt alright, but breathing was a bit laboured and I wonder if residual tightness in my back was affecting performance a bit. Either way, nothing for it but to make sure I keep up the speedwork. Cold morning and track a bit skitey in places.