My recent training.

I train less recently. Weekly average mileage drop from the usual of 60km to 50km on July, 45km on August, 35km on September, 30 km on 1st week of Oct and 15km last week. My pace also drop sharply. I did my worst speed work of the year today. .....

• 1km warm up
• 200m x 2 times at 48 second each
• 400m x 2 time at 1.36 and 1.32
• 1km repeat x 4 times with 3 mintes rest - 4.24, 4.25, 4.35, 4.30
• 1km warm down

Total milage today = 8 km