thanks! yes, first time under 19.
- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:19, 4:16, 4:15
-- total 1:36:46, 19.31 km
legs felt good, except left achilles is a tiny bit sore. spectacular day: around 5-6 degrees, clear blue skies, and no wind to speak of. if it had been like this yesterday, maybe could have hit sub-18:50.
saw that rantojapan uses the (xx") notation to mark rest intervals, that is neater than what i was doing before so will adopt it.
