Running 1:00:00 [3] 12.0 km (5:00 / km)
Track session with just Byron (and coach Wayne).
Warm up, drills, run throughs.
1km, 2km, 1km, 2km, 1km with rest equal to 2mins per km run. Focus on maintaining a solid speed. Aim was to sit at exactly 3:30 mins/km. First few were a little fast but then the last 2 I was able to get it bang on to the second for every lap (I think it's just coincidence that it was my comfortable "fastish" pace).
Warm down and some stretches.
NOTE: Knee is feeling alright but still not 100%. It was just niggling all night. When I put my finger on the tendon behind the knee and bend/straighten it I can feel a weird kind of grating which isn't there on my other knee. Probably go climbing tomorrow to give it a rest (and because climbing is awesome).