Road running tempo 1:01:03 14.1 km (4:20 / km) +62m4:14 / km ahr:158 max:183 shoes: Mizuno wave hitogami
Out to the statues at the steady end of tempo, then 1 mile float & 4k progression back Pleased with the last 3k at 3:41, 45, 41 with 8-9k decent running already in my legs
Off-road running intervals 1:03:02 12.82 km (4:55 / km) +168m4:37 / km ahr:152 max:180 shoes: Mizuno wave hitogami
2x1500, 8x short hills, 3x1500 Good mixed session, a while since I’ve done it. Really tired for the last one. 5:31, 34, 27 back and 5:16, 18 out; about 40s for the hills