Secret training around the bay run tonight. I think I saw Aunty K in ipod land running away from me at Drumoyne and Guzzo passed about the same time.
Did a 1k warmup down to the CR1K marker. Then did 4x2k reps down to the 5k marker and back to the 1k again. Then did a 1k cool down back to the car.
Reps were 7:51, 8:00, 8:02, 8:04. Have only ever done these long ones once so don't have the practice of holding the pace for that long. I had a 4 minute walk recovery between each rep.
It was a nice cool night around the bay, so ran in singlet and shorts. It get's a bit dark running along between the 4 and 5k markers but otherwise all was fine.