Notes
Interesting. While my focus is on just getting back an aerobic base, I decided to do the Namban workout because of the Ohtawara 10k coming up on Sunday. The intervals should give me an idea of what kind of pace I think I could run. I think around 4:00/km is actually not that unrealistic. I might go by heart rate and do the first 5k around 160 then take it up to 170 through the last couple of km and see what that produces (apart from a severe coughing attack!)