Running1:09:22 19.04 km (3:39 / km) +15m3:38 / km ahr:144 max:171 shoes: Black Speed
2 x {4 min, 3 min, 2 min (2 min)}, 8 x 1 min (45 s) Av. 3:02 min/km for the efforts and 3:49 min/km for the recoveries. Very windy today, so not much consistency. Felt pretty flat but the wind won't have helped that. Had 12 x 1 min in the plan but was done with battling the wind after 8.
5 PM
Running40:28 11.72 km (3:27 / km) +82m3:20 / km ahr:149 max:165
Build - looked at the wind direction and picked the easier direction, running into the wind at the start and the end. Middle km's were gradual down and wind behind, so I understandably felt pretty good. This made up a little for feeling flat this morning.