Last nights session turned into a bit of a burn up with some intervals over a route that I estimate to be between 1100 and 1200 metres. So did 4 times at an average pace of 4:30 (qucikest of 4:25). Long intervals are really hard!
Today: Either no running or easy 30 minutes
Why: May have to socilaise (agghh!) which involves missing training
Last hard day: Yesterday
Last rest: Friday