i was watching a few guys train this morning and just wondered what sort of shape they were in after seeing what they did.
one guy ran 6x 1km off 90 seconds recovery in 2:42's average
another guy did the same but averaged 2:47's
another couple of guys did 4x 1km off 90 seconds in 2:42's average and 2:48's average for the other.
they then had 15minutes and both did 3x400 off 30 in 58 58 56
now i was shocked seeing these guys run so fast for so long and hope they race good in the coming months