7 PM
Running (Warm Up) 16:14 [2] 2.09 km (7:46 / km) +1m 7:45 / km
ahr:150 max:180 rhr:52 slept:9.0 shoes: NB Zante Foam Blue
Running (Intervals) 25:31 [5] 5.91 km (4:19 / km) +9m 4:17 / km
ahr:174 max:193 rhr:52 shoes: Kalenji AT XC Spikes
8x75secs @ 1500m pace (3:30/km) with 1min 45secs jogging recovery (5:00mins/km) between each. I felt really good tonight but it was a muddy and wet which made it slippy on the corners but didn't affect the session too much. I kept really steady this week and enjoyed the rain.
HR Zone 5 - 21:17
HR Zone 4 - 4:16
Running (Warm Down) 8:04 [2] 1.46 km (5:32 / km)
ahr:148 max:156 rhr:52 shoes: Kalenji AT XC Spikes
Kept the spikes on for the cool down this week cause of the mud but legs felt fine.