3 x 3k tempo effort

Met up with Nick at Stanmore and jogged the 4.5k w/u to CR5 marker - straight into 3 x 3k with a 1k jog recovery between efforts - concentrating on marathon specific efforts now.

Splits were 11.33, 11.35 & 11.16. Didn't take the recovery splits but wouldn't be surprised if we didn't cover the total 11k in around 44 mins. Finished the last effort really strong - but keeping a little in reserve. Another top effort but as Nick cautioned, no point pushing each other too much with less than 4 weeks to go, we don't really need any stupid injuries. Jogged the 5.5k home very slowly.

total 21k.