During the Civic Holiday long weekend, I didn't get a long run in. So, I thought with my muscles all nice and relaxed and repaired, I'd have a great speed work session tonight.
BUT. But, I did a mountain bike ride yesterday morning. And then played a couple of chukkers of polo in the afternoon. So by this morning, I had lots of sore muscles. So much for being repaired!
Anyhow, I figured I'd go out tonight and do our 1 kilometre repeats at a target pace of 4:10 (50 seconds per 200 m. segment) with a 2 minute break between each repeat.
Here are my splits:
My average pace was a bit under 4:08 per kilometre. The best comparison I could find was from 2011 (http://blog.brucelamb.com/2011/08/1-km-repeats.html) (4:07.33 for 6k, 4:08.7 for 7k) so I'm pretty happy with the run.