Running12:00 3.12 km (3:51 / km) ahr:173 max:183 shoes: Nike Air Zoom Pegasus 35
NWJS Cooper Test - 3100m
Not going hard for tomorrow so just paced Ben G to his standard (3000m). Had to gas the first 700 to catch him, then was in an arrowhead formation for the rest and he just got it.
Running tempo 12:00 3.26 km (3:41 / km) +11m3:37 / km ahr:173 max:181 shoes: Nike Revolution 4
Cooper test, test - 3.3km
Working with Charlie for the whole thing. Started off at the front setting the pace then let him go through and sat 5m behind him until the penultimate lap where I closed him in then took him just before 'the bell'.