10 AM
Running warm up/down 24:00 4.16 km (5:46 / km) +31m 5:34 / km
ahr:160 max:171 shoes: Brooks Ghost 10
Running 23:00 5.02 km (4:35 / km) +11m 4:32 / km
ahr:168 max:180 shoes: Brooks Ghost 10
6x 3mins on with 1min rest. Headwind every other interval. Felt calm and controlled but pretty tired.
Running 15:00 2.8 km (5:21 / km) +42m 4:59 / km
ahr:164 max:170 shoes: Brooks Ghost 10