Notes
easy build up for 12min
then
30s tempo
90s easy
90s 3:58/km
3min easy
60s 3:51/km just above race pace
2min easy
30s 3:47/km just below race pace
4min easy cool down
ready to race 2mrw! left knee a bit tight above knee cap legs feel much better, but still not 100% maybe 80% of where i'd want to be for marathon