Notes
4.09 for the 8km..
With the niggle in the right quad which might be referred from my lower back just hanging around, I was just going to do a general aerobic..so going at an ok pace, got to 7km and just like that decided to give it a try for the threshold, suprised myself and took the worry out of the occasion I guess..anyway didnt feel the niggle and pressed on, was only going to do 1, then 2 then 5, then 6 and eventually carried on down towards home after 6 and did 8...still not the 11 in the program, but will have another go in a week or so! Felt pretty good, good even effort, and averaged 4.09
Training Plan Entry
Threshold
19 km
19 with 11 @ 15k to HM pace