Running warm up/down 13:15 1.71 km (7:44 / km) ahr:120 max:151 shoes: Asics Gel Kayano 20 (White)
Warm up drills
Running (track) 46:03 11.41 km (4:02 / km) ahr:165 max:183 shoes: Asics Gel Kayano 20 (White)
400m, 3 x 2mins, 6 x 3mins, 3x2mins, 400m - 1min between each
Tried to run really consistent LT2 pace - managed it but v hard work, legs are broken from circuits haha. Crawling by the end. Gains.