Running warm up/down 43:10 [3] 8.77 km (4:55 / km) +75m4:43 / km shoes: Brooks Glycerin 15
Running36:40 [4] 9.11 km (4:01 / km) +120m3:47 / km shoes: Brooks Glycerin 15
Ainslie Parkrun, plus 5*500m with a 1’ jog
18.27 for the Parkrun, so nothing sparkling there, but felt fast enough on the 500s, so a good session overall
Running warm up/down 38:28 [3] 7.94 km (4:51 / km) +30m4:45 / km shoes: Nike Zoom Pegasus 35
Running intervals 37:00 [4] 8.56 km (4:19 / km) shoes: Nike Zoom Pegasus 35
Tri Friends ice cream sanga
10’ tempo (3’), 6*1’ (1’), (3’), 10’ tempo
Hot work out tonight, but rolled through okay without trying to dip into the red