Running intervals 20:00 [5] 5.0 km (4:00 / km)
ahr:151 max:172 shoes: Saucony Triumph 5
20 *45s on/15s rest set by Fel and with Cockies crowd of Hoggster, Macey and MissJ. Oh and Fel of course! All on single tracks at Bruce Ridge until the 15th rep when Hoggster added "I've got sweat in my eyes and might turn my ankle on the single tracks" to his list of excuses so we hit the fire trails. When this is added to 'man-cold' and 'twingey calf' on his list of excuses he is developing quite an elaborate list. It was a good session and hard to judge a pace that was hard but could be maintained for 20 reps. I tried to stay with Hoggster on the 5th, 10th, 15th and 20th in order to lift the effort.
Running warm up/down 18:00 [3] 3.0 km (6:00 / km)
ahr:128 max:150 shoes: Saucony Triumph 5
10mins w/up along side of the ridge adn then another 8 back to the car. Saw my friend Jayne out walking.