Running42:46 9.03 km (4:44 / km) +93m4:30 / km ahr:119 max:135
Strength and Conditioning6:00 [1]
6 PM
Running20:28 3.36 km (6:05 / km) +67m5:32 / km ahr:117 max:147
Running29:56 8.04 km (3:43 / km) ahr:164 max:180
Intervals are hard work.
1600, 1200, 800, 400, 800, 1200, 1600 (60s)
4.59, 3.40, 2.22, 63, 2.23, 3.38, 4.58
Started off feeling comfortable but was working hard by the end..
Running9:46 1.81 km (5:24 / km) +25m5:03 / km ahr:116 max:136