Of course I should have been there at 6:00am but it was near 10:00am by the time I got myself to the track and it was so hot! Today, was what Magill calls 'Cruise Intervals' which, from memory, is a pace slightly less than for 10km; anyhow there's a chart, based on my recent 5km time, to use to get the correct pace for these 'cruises'!
Warm-up .... 1km incl. 4 strides/drills
4 - 6 x 1000m ..... I did the minimum of 4 ..... @ 7:14m/k
RESULTS ARE :
6:54 81-89% TE 2.1
6:26 83-88% TE 2.1
7:15 84-90% TE 2.2
6:34 82-89% TE 2.2 .... all maintaining!
Stretches in the shade! Home in the shower!