Jogging warm up/down 16:17 [3] 3.17 km (5:08 / km) +40m4:50 / km ahr:130 max:157
6 PM
Running intervals 18:02 [5] 5.0 km (3:36 / km) ahr:170 max:176
5 x 1km "Steady" / 800m "Float". Good session! Considering I felt rubbish in the warm up, this went surprisingly well. Felt pretty comfortable in the reps and the float recoveries were quick but felt easy.
Jogging warm up/down 33:33 [3] 6.92 km (4:51 / km) +35m4:44 / km