Running intervals 43:00 [4] 9.5 km (4:32 / km) +95m 4:19 / km
ahr:161 max:180 shoes: Asics DS Trainer 19
Saw Shep did a 4 x 4/3 session recently so figured I'd do one too. Can't recall the last time I did this session but I did a heap while I was in Calgary. Did these ones on the tracks at the back of Ainslie rather than along the Bow River or around UofC. Pace was 3.22 (solid first one), 3.25 (working hard to match first one and struggling a lot at the end), 3.37 (easing off so I don't crack), and 3.23 (harder again plus a fair bit of downhill). Had to give myself a big gee up after the 2nd but glad I've got the session under my belt.
PTE 4.2