Long intervals - 500, 1k, 2k, 1k, 3 x 500

Ran from home to CR5 marker via Petersham - 4.5k @4.40 pace. Did reps between CR5 and CR1.

Felt a bit tired tonight but perked up after the warm-up. Tonights session called for 500, 1k, 2k, 1k and a final 500. Felt pretty good after the last 500 so I decided to do 2 more. 60 secs standing recovery between reps.

500 - 100 secs

1k - 3.29

2k - 3.31, 3.33 (7.04)

1k - 3.27

500 - 98

500 - 99

500 - 95.

Total 6k in 20.32. Average pace 3.25.

5.5k very slow jog home @ 5.10 pace.

Total 16k - big session !