archiesdad
Midfield
Along the last mile and a half of the gnr route, use my watch to measure the distance
What speed are them 1.5ks at mate, I'm pretty sure you run around the same speed as me reading previous post and I will eventually be upping my speed training, a little help on what speed you run them at will give me a aim, realistic our not its nice to have a idea
http://connect.garmin.com/activity/257381113 not dure if that loads up but that was this mornings run
tried to hold decent 5k pace (4:15 / km ish) but fell away to 4:30 / km on the last 2 loops. I don't know if you know the route but it starts at saltgrass and goes upto alex bridge and around to bq - 500m ish recovery jog back to salty and off again.