4km, 1km, 4km, 1km efforts - 3:21-3:28 pace. Total for the day 16.6km
I was really tired from yesterday, so couldn't get out of bed to do the interval session early this morning. That threw out my whole day as I was seeing Tiger for a massage at lunch and I wouldn't be able to do the double as I should have. Massage was great, but all day I was thinking about having to do intervals after work.
Coach tells me the idea of this session is to teach the body to recover at pace (during the 1km efforts), so the 4km is simply to get me tired. It was a tough session, but as he said, I just ran 34:19 for 10km - it should be tough!
On my way home, I watched an interview with Craig Alexander following his win at IM Melbourne. It's long and not the best interview you'll watch, but in the last minute he tells a really funny story about his trip to check out transition the day before the race. An elderly couple from Melbourne come over to him and ask him if he's racing (bikes on roof of car). He says he is and to that they ask him if it's his first triathlon! He says he's done a few, so they ask him if he did the one with Lance Armstrong in Panama!!! Well I thought it was funny.