6.30pm 6.5 miles in 53 mins.
Year to date mileage 855
Month to date 45 miles
Average miles per month 104
Average weekly rate 23.9
Weather: Warm warm
Tonights interval work consisted of 3 minutes at 10k pace 1 min rest followed by 300 metres at 800 metre pace.
4 minutes at 10k pace and 1 min rest and then 300 metres at 800 metre pace anf then 5mins at 10k pace
We the repeated the whole set again.
Good session well attended.
Sounds like a great workout! Congrats!
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