7.66k in 37.03 (4.50 average)
Club session tonight. Fartlek? I guess you'd call it... we ran a route about 2.5-3k long, fast from traffic light to traffic light and at each light double back for a 50m recovery loop, and then fast to the next light. 4? 5? breaks in the distance, but some further apart than others. Break of a few minutes at the end, then back the same way we came.
I was feeling pretty tired from the last couple of days, so took the first couple of runs easy. Sped up a bit after that so each interval was faster than 5k pace, but still not really pushing it - didn't wantt to risk anything before Sunday's race. It helped that most of the faster runners weren't around tonight, so there was no-one just a little faster that I'd be tempted to chase. (Did have to sprint a couple of times to stop someone catching me though
this month: 15/169.1
this year: 75/777.45