The idea was to try and run faster while the legs were getting more fatigued.
Made up a session of a 3k, 2k, 1k. With half the effort as the recovery.
Reps were 3k in 11:50 with a 6 minute recovery.
Then 2k in 7:55 with a 4 minute recovery.
And to finish with 1k in 3:50.
I had a 1k warmup and a 1k cool down after the session.
Oh and I ran around the bay again.
Only saw Guzzo while I was running the 3k and then saw Silver Fox as I was just about to drive home. The Fox was moving pretty quick too.
Thanks to everyone for their comments on the KJ Half. Very happy with the run.