Running intervals (Medium hills) 45:23 9.04 km (5:01 / km) +26m 4:57 / km
ahr:154 max:181
Wessex training session, medium hills.
4-4-4 reps of about 150m-320m-150m moderate incline sections (all out intensity).
30-26-29-29s, 1m:07s-05-12-10, 30-28-30-31s
so pace is 3:05-3:35 (150m), and 3:42-3:51 (320m) average.