Running1:14:51 16.27 km (4:36 / km) +115m4:27 / km ahr:153 max:185 shoes: New Balance Zante v3
Longish warm up, then 2x4k tempo with a 3min jog recovery on the waterfront. Felt decent, another good session in the legs. Only enough time for two more hard tempo runs before taper time.
4km Tempo (Headwind) 3:44min/k
3min Jog
4km Tempo (Tailwind) 3:38min/k