Good Pain

AM
6km-29:01 (4:50kms) Solo Pyrmont

PM
4x Broken 800's (3) 2:28, 2:28, 2:29, 2:28. Solo at Rothwell.

200 hard, 100 easy, 200 hard, 100 easy, 200 hard. The 100 jogs were in 30ish the efforts all over the place anywhere from 28-32sec, heaved after the 3rd and 4th reps.