8 x 400m Intervals (200m recovery)
10km total including warm up and cool down
Last run for the week and I thought I'd just be doing an easy 10k, maybe some fartlek, but then got a workout loaded onto the Garmin and thought I'd give it a go. Plan was just to do easy, relaxed 400's around 4min pace which of course didn't happen. The sixth interval which is about ten seconds quicker was when a couple of 12yr olds decided to race me - and they were keeping up! Was pretty hammered afterwards. Made up 3k warmdown to see me complete my first 100k week ever.
Heaps less cycling this week, bit more intensity in some of the runs.