Running intervals 47:00 [4] 9.1 km (5:10 / km) +15m 5:07 / km
shoes: Asics DynaFlyte
When I'm fit I like to do a fast but easy session a couple of days before races. The idea of doing that this time occurred to me but then I realised that probably haven't done enough speed work to make it useful but I thought a test at race pace would be useful. Decided on a short descending set which got a bit muddled in the implementation so it was 8, 2, 2, 40s, 20s with equal rests, except only 1/2 after the first one. Pretty happy with pace (3.51, 4.00, 3.47, 3.43 and 3.39) but would have liked to be picking it up to 3min/km in those last ones, a combination of working too hard early and dodging foot traffic (running on the ANU campus). Anyhow, no harm done I think and, even better, the session felt good and no part of me felt broken.