Friday Evening - 6.30pm - Mild
Hard Tempo (dont know what else to call it)
Warmup 1km slow jogging pace and a few
bum kicks to loosen up

1000m run at a good pace pushing most of
the way. This was run on a circuit that i
mapped out a while ago around a local lake.
From memory about 3 years ago my best for
the trip was around 3:48 and today i got there
in 4:19. Some work to be done to get back to
that.
Another 1km of slow jogging back home to
cooldown.