Used a flat track around Centennial Park and down to the horse stables for this session. A bit windy but otherwise conditions were good to run in.
The reps were 9:32(3:48/k), 9:33(3:49/k), 9:39(3:51/k). All done with a 5 minute walk recovery between each rep. Damn hard those reps. Left me gasping for breath after each one.
Did a 2k warmup and a 2k cool down after the session.
I'm sure these long reps are good for something, just have not worked out what.