Date: Tue, Aug 4, 2009 6:50 AM
Avg Pace: 04:04 min/km
Distance: 3.00 km
This is the first scheduled 3km TT I have done. Follows my unscheduled 3km TT's I did about two weeks ago. I have done a time 24 seconds faster this week. I have certainly gained some speed in just two weeks, which is very pleasing.
Also, following last weeks work load, I had slightly sore knees yesterday, and the rest over night has resolved that completely. It looks like I _just_ managed the work load, so I feel I can handle it sustained over a few more weeks.
Ultimately I aim to be able to do 4min/km sustained for 10km's, so I still have a way to go. I have a nice 50min run to do tomorrow.