This week I did a nice 6 mile (10 km) easy pace run before doing a 6 x 800m interval session. I was surprised as I was able to keep up my pace for all 6 of the reps despite the longer warm up run. I was averaging about 3:35 for each rep which was two laps which included a slight incline. We had 3 minutes recovery in between which started when the last person finished the rep so the quicker you went the longer rest you got.
To follow that I did enough few miles which ended up as a total of 11.6 miles (18.7 km) in a few minutes under 2 hours, I think I will have an easy few days after this.
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