Not the best place to do 8 x 400 metre intervals but at least the rain made it pretty quiet and I had the bike path to my self.
Myself and the extra long worms the rain seem to bring out.
1km warm up, 4.8km worth of intervals and recovery. 3km warm down, jogged the long way home, all up just under 9km with 100 metres of elevation gain.
Seems I race like I train, around the 4:30 pace mark. Will have to see if I can repeat the workout a few times over the coming weeks and drop the splits closer to 4 minutes pace.
