Running Hard Surface warm up/down 12:08 [4] 3.06 km (3:58 / km) +40m3:43 / km ahr:149 max:167
Athletics field intervals 51:45 [4] 9.9 km (5:14 / km) ahr:161 max:177 shoes: Saucony Hurricane 15
Sprints before the intervals. 8x1000 with 170m walking rest (3:15) 3:09; 3:11; 3:13; 3:13; 3:22; 3:13; 3:20; 3:07 Same pacing for the weekend's champ. Went well, but legs were tired at the end.
Running Hard Surface warm up/down 12:13 [2] 2.35 km (5:12 / km) +30m4:53 / km ahr:137 shoes: Saucony Hurricane 15