On Saturday , I did a controlled Mona Fartlek and averaged 3:47/km for the workout with the harder reps at around 3:28-3:30/km pace.
I'm planning on doing 6 days this week. Forecast is for cold, fine mornings - I'm just looking forward to getting out there and getting back into my routine.
Big congratulations to Sugar on his 1:14 half marathon at Gold Coast. 3:30/km avg pace is a cracking pace so I'm looking forward to hearing all about it.