A.M. Back on the cycle way. 5k slow warmup, then 6 x 1k cruise intervals at between 10k and 1/2 pace with 1k easy. Finish with 5,3k cooldown. I started tentatively but my knee was fine today, just a slight ache at the end. Splits, 3:59, 3:54, 3:51, 3:47, 3:45, 3:40, comfortable and enjoyable workout. Total 21,3k in 1:36:50, av pace 4:33/k, 7:19/mi. |