3x4x200m

AM
7km-33:02 (4:47kms) Solo The Bay

PM
3x4x200m (30sec/3min) Solo Mason Park

34.1, 34.1, 33.2, 31.8/ 31.0, 30.2, 30.5, 29.9/ 27.8, 28.1, 28.4, 27.9

Time poor this arvo, fortunately it was 34 degrees when I started and 36 when I finished so didn't need much of a warm up. Went straight into the 1st set off zero jogging, just 3x100m strides. Stoked with that last set, suspect I could've averaged 29 low for the entire session if I had more time to warm up.

The rest day Friday was a big contributor to the strong finish, will add more rest days before key sessions in the future. Big freshen up now, aiming for a fast and hard session on Sunday.