Notes
8 x 1km at 3:50, 2 x 1km at "race effort" - 1:45 jog in between. Legs were really pap after 8 so switched to race "effort" intervals (a little faster than race pace but much easier than the previous intervals) - the last two felt very easy. Leg muscles felt really good - symmetrical - first time in ages. They were fairly pap though through out. That said, I didn't find the intervals that tough - all in all a solid run. Freezing cold and pissing with rain most of the time.