running intervals 29:10 [4] 6.56 km (4:27 / km) +7m 4:25 / km
ahr:161 max:187 shoes: ON cloudflow
Harriers session - didnt have a very good one and therefore didnt finish the session (only dropped 2 x 400s though). Was also very lonely - only 5 guys and 1 girl (me) tonight. Toe got really aggravated in 2nd 800 so I swapped my shoes and was prepping to can the session but it felt ok in my flows even though they themselves felt a little loose for track, so I just carried on... times however were slow and just getting slower so called it at about 6km and just finished out with 4 x 100m strides. Think I’m just knackered from Scottish and a few days work in Leeds still - probably ambitious expecting a good track sesh - anyway, that is it last hard one done before Norway..
4 x 800/200 off jog, 4 x 400/100 off jog, 4 x 100m stride/100 jog
3:05(1:07), 3:08(shoe change), 3:08(1:16), 3:10(1:11)
89(40), 92(40), 93(54), 91