8x400m sprints, 400m rest, 10km pace - 30-45secs
10km pb 40mins, pace 6:29/mile or 4:00/km
Ideal pace 3:30/km or faster
Race report:
http://connect.garmin.com/activity/200136237
Started flagging after sprint 3, but it is early days so not overly worried. Need to work on my breathing. Good to know that I still have a bit of speed in my legs.
Managed to get a tour of the local area as well, and as a bonus point, didn't get lost!
