Running warm up/down 48:24 [3] 9.24 km (5:14 / km)
Run to and from the running centre, some drills and strides
Running intervals 20:03 [5] 5.8 km (3:27 / km)
Mona Fartlek out and back along Mounts Bay Rd, hard efforts between 3:00 and 3:10 min/k, cruises between 3:40 and 4:00. The best session I have done in a while, felt good and pushed hard, but falling 100m short of the narrows. Held on to nic the whole way then pushed past in the last few minutes. Legs felt fresh after a few minutes of warm down, so a really good night of training. Also the fastest I have ever run 5km, 17:11, hopefully I can run a good sub 17 next time I race.