Ran a steady lap of the Bay with a 4k block in 20.20 - which is the speed I wanted. Then did 3 x 1600 (1 mile) with one minute recovery - 7.07, 6.52, 6.49. Right on pace - which was hard but not difficult - however it does equate to 4.15k which suprised me that it felt okay maybe even comfortable. Mainly because I have done no speed over the last few months and it is only 10 days since running the 135k GNW and I know I am not fully recovered from that.
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