Running - Off Road intervals 7:50 2.06 km (3:48 / km) ahr:152 max:163
Intervals - 5 X 400m (60s Reps) On a pretty rubbish field for running - with too many sharp corners for intervals. Also having Jim with me meant that I ran out too fast on the first one and was dead by the last one!
Warm-up warm up/down 11:28 1.97 km (5:49 / km) +16m5:36 / km ahr:137 max:150
Warm up on the way to short interval session with Jim
6 PM
Warm-down warm up/down 21:12 3.73 km (5:41 / km) +38m5:25 / km ahr:145 max:160