Running warm up/down 43:00 [3] 8.95 km (4:48 / km) +110m4:32 / km shoes: Nike Zoom Pegasus 35 Blk
Up, down and 3’ recovery
Running tempo 22:00 [4] 6.0 km (3:40 / km) +60m3:30 / km shoes: Nike Zoom Pegasus 35 Blk
2*3km tempos, 1.5 out and back along the base of Ainslie
Felt a bit harder than I expected to run at 3.40s, but aerobically good work, so happy enough for now
11.10 for the first and 10.50 for the second