Running1:12:18 19.73 km (3:40 / km) ahr:144 max:174 shoes: Black Speed
5, 4, 3, 2, 1, 3, 2, 1 (equal float recovery) Av. 2:57 min/km on hard repeats and 3:30 on floats. Felt like a king on the way out and then turned to discover I was running with a tailwind. Hard on the way back.
Running40:24 10.55 km (3:50 / km) +64m3:43 / km ahr:138 max:156 shoes: White Run Fast
Build, but a bit tired tonight so not pushing too much.