9 AM
Running - offroad warm up/down 15:32 [2] 3.45 km (4:30 / km) +3m 4:29 / km
shoes: Nike Vomero 13
Running - offroad 20:43 [3] 3.65 km (5:40 / km) +87m 5:04 / km
ahr:157 max:184 shoes: Nike Victory XC 3
Strides. 4 x 30s flat, 3 x 30s hills
Running - offroad warm up/down 15:09 [2] 3.13 km (4:51 / km) +38m 4:34 / km
ahr:155 max:166 shoes: Nike Vomero 13
Running - offroad intervals 35:00 [4] 9.82 km (3:34 / km) +65m 3:27 / km
ahr:183 max:194 shoes: Nike Victory XC 3
5 x 3:15 [3:45 float] on the KF. Good session, running with Carcas and Oskar. New spikes are good and these ones don't muck my achilles up. £25 bargain.