Running50:14 11.23 km (4:28 / km) +74m4:20 / km ahr:153 max:180 shoes: Saucony Triumph 17
Lovely miles post some grim wee assessments. Will mentioned getting more adventurous than classic meadows miles but unfortunately missed the boys. Managed to pick them up around the castle which was very exciting though. Delightful chat, very enjoyable.
Running warm up/down 21:44 3.86 km (5:38 / km) +29m5:26 / km ahr:131 max:155 shoes: Saucony Triumph 17
Running tempo 10:00  3.03 km (3:18 / km) +15m3:13 / km ahr:137 max:149 shoes: Saucony Havok XC 2
10' @T split into 4 x 2' [30s float] Going at a fairly quick pace with George around this.
Running intervals 37:30 9.58 km (3:55 / km) +27m3:52 / km ahr:152 max:173 shoes: Saucony Havok XC 2
13 x 90s [90s] Started nice and under control then built into the reps quite nicely. Hitting the last few HARD but a lovely final rep pop up the hill. Good times, lovely session and a good group of boiiis.