The program is 6km, 4km, 3km, 2km, 1km with a short rest of 200m jogging. Starts on road and I finish on the track. I usually do the 6K, 4K and 3K on road and 2K and 1K on the track. This week the pace was relatively easy, I started with 6K at 3:35 pace, 4K in 3:30 pace, 3K at 3:18 pace, 2K at 3:10 and the 1K in 3:08. Then I did a 3K slow down. I felt very very good after that and thats's why I did a 12km steady run at 3:36 pace in the afternoon.

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