Road running race 5:02 [5] 1.61 km (3:07 / km) ahr:177 max:186 shoes: Saucony Type A
Westminster mile Ah nuts Got the pattern of pacing right but slowed down too much in the middle Laps: 71, 79, 78, 71 +2 secs
Annoyingly now I check the official results I have a 5:06. There was a bit of a concertina effect on the start line and maybe if I'm setting my watch to auto-record I need to add a margin of error, though I don't remember it going off early.
Road running warm up/down 35:00 [1] 6.5 km (5:23 / km) shoes: Saucony Type A
decent warm-up slightly curtailed by a surprisingly strong reaction to the pollen billowing out from the trees. a lot of other people caught by it as well.
Road running intervals 34:50 7.16 km (4:52 / km) +17m4:48 / km ahr:143 max:180 shoes: New Balance 1500 (ii)
2x400, 4x200 with 60/120/30 recoveries Aiming for mile pace or a tad quicker and got it about right with a bit of fluctuation for the slope Times: 75, 73, 35, 36, 34, 36