Running intervals (Canova) 59:04 9.44 km (6:16 / km) +20m6:12 / km ahr:155 max:180 shoes: Saucony Excursion TR8
Canova circuits, same as last time, as per Spari training schedule (almost, it was supposed to be on Tuesday). 2,5x(500+100), with 900m jog in between. 500m are targeted at 3:40 pace, 100ms with plyo such as squat jumps, ankle jumps, high knees, high knee jumps.
Cut short after 9 reps as had to go back to hotel.