Saturday intervals

Had friday off running wise - hardly ever run on Fridays except for the occasional run at lunchtime, or morning if I didn't run Thursday arvo.

C.R. 5k this morning but never planned to run at that time (7.15 am) far too cold and early.

Ran at 9.00am Newtown to Hawthorne canal 4.32k in 19.21 warm-up (4.29 pace).
3 x 1k intervals using 4 and 5k C.R. course with 90 sec recovery between.

A few strides, then into it.

1. 3.34
2. 3.21
3. 3.21

Decided to keep it at 3 intervals - and build from there over the next few weeks.
Sometimes after a successful race there is a tendency for me to back off and enjoy easy running for a week or two and until I come up with a new goal I will continue with this routine.

Met up with Andrew and David who were just beginning their warm-up so jogged a few k's with them, then turned round and jogged home - total 8k in 39.45.

Toal for the day 15.50 k approx including strides, etc.