Road running intervals 32:00 8.0 km (4:00 / km) ahr:180 max:195
Long reps: 8x 3/1 mins around the Lady's Walk route.
Really tough, and when reps 3 & 4 were up the Lady's Walk climb I thought I'd have to cut it short at 5 reps. But recovered a bit on #6 and managed to grind out the last two.
Felt like I got a lot out of this.
Off-road running warm up/down 23:00 [2] 4.6 km (5:00 / km) shoes: Asics 2150