Running52:17 10.4 km (5:02 / km) +208m4:34 / km ahr:166 max:199 shoes: Inov-8 Mudclaw 300 green
Steady over to the wicker man and back. Feeling sprightly. HRM looks a bit misleading - I'm sure it wasn't consistently that high (and watch said I need 72 hours recovery when I got home as a result!).
Running hills 47:44 8.48 km (5:38 / km) +274m4:51 / km ahr:157 max:173 shoes: Inov-8 Mudclaw 300 green
Hill reps out back in Pelaw woods. Up the steadily rising path round to the field and push on across the field at the top, then jog back down the post hill. 2:58, 2:59, 3:03, 3:09, 3:11, 3:04. Feeling ok.