Running 52:47 [4] 10.6 km (4:59 / km)
ahr:147 max:170 shoes: Inov8 X-Talon 212
Really windy and driving rain so I did my pyramid intervals on the Kaiwharahara stream track, but I ended up getting chased by dogs, so I probably ran a bit faster. Had a mean rage at the owner though :)
10min jog to warm up
2 x 200m with 30sec recovery
2 x 400m with 90sec recovery
2 x 800m with 90sec recovery
1 x 1000m with 90sec recovery
2 x 800m with 90sec recovery
2 x 400m with 90sec recovery
2 x 200m with 30sec recovery
Did most of my warm down jog in bare feet home