Running intervals 44:57 10.22 km (4:24 / km) +92m4:13 / km ahr:151 max:174 weight:77.8kg shoes: Nike LunartempoV2
Had a cancellation at work so snuck away for intervals at Deeks XC track. First intervals or anything fast/hard since 6FT. Warm day and didn't want to go over the top so did Mona Fartlek. A bit sluggish in first effort but after that pretty good and pushed hard through to the end to make sure i got over 5km for the 20mins - 5.1k in the end. Good fun. Also heel twinge seems to be improving following replacement of sole on my well worn work shoes (well worn on the bottom). Max HR of 174 good sign that rested.