8km with 4 x 400m Intervals

I took advantage of the flat terrain with a run out to Settlement Point this morning. So a couple of k’s into my warm up who should glide up, but Miners on his shiny red speed machine. We had a chat for a km or so about the upcoming weekend, but his trusty steed was bristling to shake off the dawdling pace and he was soon speeding on his way again.
At which point I got stuck into my VO2 intervals for another otherwise uneventful run.

This is actually the last specific training session on the program :o) So all that remains is an easy recovery run Wednesday, a “Recovery run with Strides” on Friday, then I’m thinking a very relaxed 3-4 km run followed by say a 15 minute brisk walk on Saturday just to keep the legs moving before the race on Sunday.