6 PM
Running warm up/down 28:33 [2] 5.5 km (5:11 / km)
ahr:155 shoes: Saucony Progrid Omni 8 (2)
Jog to Porter with Kris for some intervals.
Running intervals 15:00 [5] 3.0 km (5:00 / km)
ahr:173 max:201 shoes: Saucony Progrid Omni 8 (2)
Intervals with Kris. 15 secs on 45 off down porter.
Running warm up/down 24:26 [3] 4.46 km (5:29 / km) +104m 4:54 / km
ahr:149 shoes: Ble and White Walshes
Jog back home. Saw everyone in Nibbles on the way so popped in and placed an order which made the rest of the run home slightly quicker.