Long Run #7 : AIS 4 x 800m

Combined the minimum long run (75 minutes) with a track session today. Accordingly I jogged between my strides and wore training shoes, full tights and long top so I didn't fluff about...very cold.

The set: 4.5km warm up, 4 x 100m jog between (last three 17,17,16), 4 x 800m with 400m jog recovery (2:31, 2:33, 2:35, 2:35), 7km warm down. Warm up and warm down just below lower threshold.

I'm almost training at 5km pace now, racing flats would have put me there today. Still much work to do but all the bits are starting to fit together week by week.

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