6 PM
Running warm up/down 20:44 [2] 3.93 km (5:17 / km)
shoes: Saucony Progrid Omni 8 (2)
Jog to Goodwin and then on to Western Park
Running intervals 25:15 [5] 5.38 km (4:42 / km)
ahr:172 max:201 shoes: Saucony Progrid Omni 8 (2)
ShUOC intervals. Did a diamond loop in pairs. running one end 4 times each and recovering by crossing over. on the 5th short one the first runner ran a full lap.
Running warm up/down 20:44 [2] 2.73 km (7:36 / km) +107m 6:21 / km
ahr:147 shoes: Saucony Progrid Omni 8 (2)
jog home via the shop