5 PM
Running warm up/down 12:19 [2] 2.78 km (4:26 / km) +21m 4:16 / km
ahr:142 max:160 shoes: Walsh PB Elite Racer
Drills 5:41 [2] 0.7 km (8:04 / km)
shoes: Walsh PB Elite Racer
Running 38:01 [4] 10.08 km (3:46 / km) +65m 3:39 / km
shoes: Walsh PB Elite Racer
4 x 8 mins [2 mins] on KF. Legs not feeling amazing but put in some nice consistent effort. Running just off the front so found it hard to push but the presence of Rigg behind me helped to push on.
Running 3:44 [2] 0.45 km (8:21 / km)
shoes: Walsh PB Elite Racer
6 x strides afterwards
Running warm up/down 22:51 [2] 4.2 km (5:27 / km) +51m 5:08 / km
shoes: Walsh PB Elite Racer