4 x 4 mins tempo intervals, 1 min walk recovery.

Warm, clear evening - about 25 degrees.

Ran 3.5k warm-up from home round the streets of Newtown and grounds of Sydney Uni to St.Pauls oval in 15.51.

Session tonight was 4 x 4 mins with 1 min recovery walk.

1. 1110 m
2. 1120m
3. 1120m
4. 1160m.

Covered 4.51k in 16 minutes. (ave pace 3.33)

Cool down lap of the oval then 3.5k jog home in 16.57.

Felt strong again tonight despite lower legs feeling a little fatigued. The good thing is this pace is starting to feel comfortable. I have been deliberately holding back on the first few reps so as to finish feeling strong and as if I could do 1 more rep if required. I have also cut the recovery to no more than 1 minute and made the recovery active instead of a standing recovery.
Total 12k.