Thursday, again with thurs, no time to train
Friday, 50min of running circuits, mostly did efforts on a 2min cycle, they typically took 1.30 to do, so 30sec recoverys. We did 6 then had an easy 5min slow jog, then another 5 efforts. Heart rate got over La+ on 5 reps, and hit 91% of max, which is roughly where a 10km race level should achieve if training goes acording to plan.
I think my pb for 10km is 31:50 which was set in 1998. I would be suprised if its not broken this year.