Quote Originally Posted by mr brightside View Post
1x5k up at the 'track' this afternoon. I went into it willing to let myself off an easy run, just keep the turnover high and keep working.

3k split, 13.42!!!!
5k, 19.43

Not a well paced run at all, but its a start after a week off ill.
Right, well i've made a pigs ear of the calcs and ran an extra lap on top of 3k, the 3k split is a 3450m split, which is about as useful as a one legged man in an arse kicking contest. So 13.42 minus 95 for an average lap is 12.07 for 3k. That will do i suppose.