Running warm up/down 14:04 [2] 2.7 km (5:13 / km)
shoes: Brooks Ghost 6
Running 16:02 [4] 5.01 km (3:12 / km)
shoes: Brooks Ghost 6
Session with duhac on the cricket pitch. Short pyramid session, which I'm not a huge fan of but it's ok for this easy week. Felt strong at the start, pushing a little harder than I normally do in sessions. Felt it in the legs in the last few as the reps got slower which was a bit disappointing. Ok session, no spikes either which would have been nice. Looking forward to IV road relays!
45s - 240m
92 - 512
144 - 757
197 - 1003
201 - 1001
149 - 744
93 - 499
40 - 247
Running 12:21 [0] 1.4 km (8:49 / km)
shoes: Brooks Ghost 6
jog recovery
Running warm up/down 11:54 [1] 1.68 km (7:05 / km)
shoes: Brooks Ghost 6
Note
15 mins of stretching/rolling after the session before going climbing