10 x 1 min on / 1 min off (recovery jog)

Ran from home to Marion st/Hawethorne parade 4k in 17.33.
Did a few stretches and run throughs.
Tonights session was 10 x 1 min on/off.
Got out as far as Timbrell park at 10 mins and turned around.
Got back to finish right on 20 minutes - perfect pacing !
Hit 5k mark in 19.20 and finished with 5.18k in 20 minutes.

1k splits were :-

3.49,
3.45,
3.56,
3.53,
3.56,
& 40 secs.

Tough session tonight - I've never done more than 8 x 1 minutes and usually with standing recovery, so it was good to get thru the session. Ran the sprints at about 18k/h and recoveries at about 13k/h.

4k very easy jog home in 20 minutes.

Total 13.18k in 57.33 including warm-up and cool down.