Did my 30 min day after the long run, I was slow and heavy 
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Didn't get the 30 minute day done yesterday, daughters birthday was on my feet until 9pm (even wearing cowboy boots at one point) so took the day off.
Did my 6 x 1 km today. Was a tough day. I'm wiped. Image / data posted below.
Times were 4:12 - 4:18 - 4:24 - 4:25 - 4:27 - 4:28
Was a different area than I'm used to, took my daughter to swimming lessons and had to go in that area, not hills, but some small up and downs here and there, under roads/bridges and a pretty gusty 3 x 1 km back.
" alt="" title=""> Didn't get the 30 minute day done yesterday, daughters birthday was on my feet until 9pm (even wearing cowboy boots at one point) so took the day off.
Did my 6 x 1 km today. Was a tough day. I'm wiped. Image / data posted below.
Times were 4:12 - 4:18 - 4:24 - 4:25 - 4:27 - 4:28
Was a different area than I'm used to, took my daughter to swimming lessons and had to go in that area, not hills, but some small up and downs here and there, under roads/bridges and a pretty gusty 3 x 1 km back.
did 1:15 timed rest, then likely took 15 seconds to reset watch etc.
Took a 2 min walk after all the sets then had to jog back to the car to go pick her up, so had a 3:41 jog after that.
Thanks - hope all is well!