was going to do 10k straight but felt a bit fatigued during the first repeat so changed it to 2 x 5k wit a rest - as I wanted to maintain the highest intesity I could over the session and not fall away atthe end of the straight 10k and so lose the benefit from the session.
Splits 19:13 and each k in the 3:49 - 3:52 - average 3:51
second split 19:39 with the ks around the 3:55 for an average of 3:56
Times slower than wanted - no doubt still fatigued for the bik ks on Wednesday - as well I have been running 125k weekly for 5 weeks without a rest week and so overall fatigue is startting - next week will reduce ks and increase intensity for a rest.
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