Running warm up/down 6:26 1.27 km (5:03 / km) +5m4:57 / km ahr:130 max:140 weight:77.1kg shoes: Nike FreeRun Distance
Hot warm up. And short because I got stuck in a meeting.
Running intervals 20:11 4.07 km (4:57 / km) ahr:153 max:173 shoes: Nike FreeRun Distance
10*1 min on, 1min off with Sam, PJ and Simon made a reappearance. Felt pretty good but heat was sapping. PJ had his usual extra speed saved for the last effort.
Running warm up/down 24:18 4.51 km (5:24 / km) +53m5:06 / km ahr:143 max:152 shoes: Nike FreeRun Distance
Longer cool down at Sam's suggestion. Not much shade on offer up on Ainslie.