Week 9 summary (cut-back week for the LSD):
Tues - 8x400m hills, 11.27km total, 1:20
Wed - badminton
Thurs - 5k easy, terrible (note to self: don't have a beer with dinner and expect to have a good run afterwards!!!), 36:35
Sat - 6.5k steady, 45:30
Sun - 16k fast finish LSD, with 4k @ 5:55/km towards the end, 1:50
ATB 30k in 4 weeks...what should my time goal be??? Or should I just treat it as a training run?