Posted: Yesterday at 16:48
haha - yes it was - I suspect the paces would be quite achievable now but I'll trawl back and find them - give me 2 mins.
EDIT: Great memory Bob - that post was September 2012!
The actual post is a bit embarrassing but the session was only 4 * 1.2m at 10k pace off 100 sec recoveries and 10k pace was 6:45 - 6:50.
That is now MP that I ran continuously for 12 miles the other week which just demonstrates training is amazing.