Running16:26 2.92 km (5:38 / km) +89m4:53 / km ahr:137 max:150 shoes: Saucony Jazz
to endcliffe. then to the top of bingham.
Running intervals 24:39 5.31 km (4:39 / km) +149m4:04 / km ahr:151 max:175 shoes: Saucony Jazz
did a fartlek on the top of bingham because endcliffe was rammed. 3, 2,1,1 *2. with varying rests. felt really tired and couldn't get legs moving. bit better on the second set. right knee starting to ache again - think my itb is getting tight.
Running warm up/down 16:57 3.01 km (5:38 / km) +56m5:09 / km ahr:124 max:155 shoes: Saucony Jazz