Thought I would have a reasonably low k week but push up the intensity as a kind of change from the last few weeks where endurance has been the only focus. Was going to do 3 x 3 but thought I would change it around so that the session incorporates 2 types of stresses on the body.
Each 3k was at 11: 16 + 11:18 - so faster than goal pace. Then thought I would add 2 k but slightly reduce speed to about goal pace and have a tempo run - 5k in 19:53 which was right on 4:00 pace.
A solid morning but just holding the fitness no improvement.
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