Notes
Great run. Was longer than expected as didn't count the 3 minute recovery. Felt comfortable at pace, and wasn't struggling at any time. Tried to get as close to 3:53 as possible and got that for all except the 3rd repeat where there was quite a bit of wind. Worth noting that I didn't drink any water during the run, and only ate 5 hours before the run and was fine.
Started in the rain, but sun over sea point, and finished in the rain.
Training Plan Entry
Steady
18 km
15-20 minute warm up, 3-4x 2 miles @ steady state pace w/ 3 min recovery jog between sets, 15-20 minute cool-down
Steady state pace= 3:53-4:03/k