Running intervals 45:00 6.0 km (7:30 / km) shoes: Nike Pegasus
Barleycove. 300m x 4 (6 minutes). 35.6, 35.8, 36.9, 37.8.
Flat out, arms tied up in last one. Not recovering fully - down to 110-120 which is OK but not recovered.
Running1:10:00 [3] 10.0 mi (7:00 / mi) shoes: Nike Pegasus
Glenlough on single lane grass track and forest road. Good golly after (slightly green coherent muc - a relief to get it out). Nothing like a good brisk long run to get the lungs back in shape.