speedygeoff's training session at Dickson Oval
Warm up loop of full oval (only one loop for me as I arrived late, the others ran the loop twice) then we did the following session:
2km time trial - my time 10:36
a couple of gentle 400m
1km time trial - my time 5:04
cool down full loop of oval
Total km: 5.5km
Now Gandalf tells me I ran my kms faster than those recorded. I read two of my kms as 4:55 and 4:47. Wish I could use those instead!!