So after my weekend of feeling pretty smashed I was not looking forward to getting up this morning and running 4 x 1km TT with 3mins recovery.
The first thing I noticed when I got up was that I actually felt much better than I did over the weekend and that the muscle soreness seemed to be gone.
I remeasured the 1km mark (via the car, based on my remeasure on the bike on Saturday) and I was right, my 1km marker that I was using for my 5km/10km run was slightly short.
Did a short pose warmup then off for the 1km sets, I have a slight decline on the way out and a slight incline on the way back but other than that this is a relatively flat 1km run.
Very happy with my times which were 4.01 / 4.05 / 3.54 / 4.05 - my legs were definitely tired and they were complaining before I had run 500m but I dug deep and put in a lot of effort and it paid off - now I have the rest of the day to recover - so will be aiming for an early night tonight!