4k race pace, 5 x 2 mins, 1 min jog recovery.

Caught train from Work and got off at Wynyard as I didn't want to add any extra distance during this weeks taper. Jogged 1k or thereabouts till I got reception on the garmin, then 4k to the oval at Glebe park running along part of Sundays course at just under 4min/k.

Ran 5 x 2 min with 1 min jog recovery on the oval.

Ave 600m per 2min effort. Total efforts = 3k in 10 mins (total including jog recovery = 3.82 k in 14 mins.)

Ran 5 x 75 m sprints just for fun - it's great to just run as fast as possible occasionally.

3k jog home at 4.30 pace.

Total 12k.