Running42:09 7.87 km (5:21 / km) +66m5:08 / km ahr:118 max:159
Running38:41 8.3 km (4:40 / km) ahr:141 max:177
18 x 400 (60s)
69,69,68,68,68,68
69,68,68,68,67,68
68,68,68,65,65,64
Legs pretty knackered running down but was still moving ok. Once I started on the reps they were fine.
Running16:48 3.25 km (5:10 / km) +34m4:55 / km ahr:114 max:130