Running1:15:31 15.35 km (4:55 / km) +206m4:37 / km ahr:150 max:187
3 x 10min Tempos [2’30].
On some undulating roads round knocknarea. It was nice, but had eaten a bit much not long before, rarely an issue but just had to deal with one or two stitches and this and that, so probably not really working up to tempo pace, just a fast steady.
Pace helped on the 2nd by a nice steep downhill, 3rd got onto the beach and a little dunes which was nice.
Enjoyable run overall, could have been more productive, but not too bad.
Running1:37:56  18.2 km (5:23 / km) +76m5:16 / km ahr:124 max:170
Lap of the canal / park loop then home.
Had been hoping for some good marathon review podcast but not out yet so stuck on Alex Honnold's joe rogan interview even though I have listened to pretty much all of it already. Still good listening.