Running1:16:24 11.16 mi (6:51 / mi) +41m6:46 / mi ahr:132 max:155 shoes: Asics DS Trainer 15 (8.5)
IW via Don Valley, for a track session with PaulF. 5k (17.59), 400m jog then 800 (2.38), 600 (1.56), 400 (75), 200 (35) all with 200m jog recovery. Then finished off with 4 * (250 jog, 50 strides, 50 sprint, 50 strides). Plodded the last part of the run to work. Warm.
8 PM
Running33:53 4.71 mi (7:11 / mi) +72m6:52 / mi ahr:129 max:161 shoes: New Balance 1064 (2)