S and C 30:00 [1]
rhr:43
Easing the legs
RHR seems a little high though haven't measured it for a long time so may just be unfit
Running warm up/down 33:00 [3] 6.0 km (5:30 / km) +25m 5:23 / km
shoes: Mizuno Sayonara 2
To and from Wavertree Tech Park
A few 'strides' and stretching before and after
Running intervals 32:10 [5] 7.0 km (4:36 / km) +40m 4:28 / km
max:179 shoes: Mizuno Sayonara 2
8*2:30(1:30) hitting 750m each time. Legs felt pretty rough after last night no gear to change in to but battled on through consistent which is pleasing