Notes
Progression run split:
7km 28:49 (4:07/km)
3km 11:18 (3:46/km)
2km 7:45 (3:42/km)
It's an expected outcome of mostly volume at the expense of speed but while I can run at a good pace, I'm lacking another gear. It's a bit frustrating now but I know when I add high intensity work later I can expect serious improvements...sub 35 maybe...