6 PM
Running (road) warm up/down 12:47 2.45 km (5:13 / km) +3m 5:11 / km
ahr:134 max:166 shoes: Asics Gel 1170
warm up to DVC and then around the Meadows
Running (road) intervals 51:13 8.73 km (5:52 / km) +32m 5:46 / km
ahr:159 max:180 shoes: Asics Gel 1170
5x 4x 200m with 200m jog recovery and 3mins between sets.
They were all close to 40s, going down to 39 and up to 44, so average about 42.
Felt pretty rough for most of it to be honest and was really struggling on the last set or two.
Running (road) warm up/down 8:57 1.42 km (6:18 / km) +24m 5:48 / km
ahr:144 max:161 shoes: Asics Gel 1170
Warm down home. Was cursing myself for finding a house on top of a hill on the 3rd floor. Kinda knackered.