6 PM
Road Run warm up/down 14:34 [2] 1.92 km (7:35 / km) +15m 7:18 / km
ahr:122 max:149 rhr:59 slept:10.0 weight:61.2kg shoes: Mizuno Wave Rider
Warm up run to area where we did the work out.
Trail Run hills 26:39 [5] 4.25 km (6:16 / km) +65m 5:50 / km
ahr:148 max:192 shoes: Mizuno Wave Rider
General form for intervals was hill(s), 300 m run, and another hill(s). There was 5 repeats. First was 2 hills first and 2 hills second. Second was 1 hill first and 1 hill second. Rest of them were 1 hill fist and 2 hills second. 1.5 minute rest in between.
Road Run warm up/down 22:42 [3] 3.31 km (6:51 / km) +70m 6:12 / km
ahr:149 max:187 shoes: Mizuno Wave Rider
Cool down on the way home.