12 PM
Running warm up/down 14:10 3.16 km (4:29 / km) +12m 4:24 / km
ahr:139 max:150 weight:76.3kg shoes: Nike Zoom Elite 9 Green
Solo warm up with sam still on paternity leave.
Running intervals 20:06 4.17 km (4:49 / km)
ahr:150 max:165 shoes: Nike Zoom Elite 9 Green
10 * 1 min on 1min off. Not my speediest with just a little off. Small crowd of just Jasen and 2 Jacobs, all of whom a bit faster than me.
Running warm up/down 19:34 4.24 km (4:37 / km) +23m 4:30 / km
ahr:145 max:153 shoes: Nike Zoom Elite 9 Green
Cool down along edge of lake with Jacob and Jason.