Today my garmin took quite a long time to locate the satellites. But I did do my 12K with 10K in 52mins avg 5:14 km/min.
I felt the quickness in my feet and it was great. Tomorrow, I will try some three or four relaxed intervals. I need runs that make my heart rate max at about 181bpm. My avg heart rate for the 10K today was 158bpm.
Here is my friend and inspiration Canadian runner, Reid Coolaset who is training hard for London Olympics. I have learnt so much about speedwork both from my little experience and from reading Noake's tome. I love how its all coming together.