Posted: 28/05/2015 at 21:26
Great 10K Simon, I've always wanted to do the London 10,000. A strong first 5K, not sure what caused the slow down at the end? How long is your long run? For me, I tend to flag if I've neglected long runs.
SG - good 5K and nice to be back below 17min with the dodgy ribs too. We are spoilt for quick 5K races up here, there's literally one every month.
Track Thursday (after a hangover Wednesday in bed) 1 x 1K (2mins), 4 x 400 (90s), 4 x 200 (30s).
1K (3:15), 400s (74, 75, 75, 73), 200s (34, 34, 33, 31). The K felt God awful but my legs livened up for the 200s.