Running54:42 11.0 km (4:58 / km) +72m4:49 / km ahr:161 max:190 shoes: Brooks Glycerin 18
alternating 1k easy and 1k moderate/hard. The First 2 fast km were moderate, #3 was getting harder, 4 and 5 were a bit less than what a full hard effort.
Nothing too intense but nice to spice up these longer runs and slowly get back into actual workouts and build speed. Quads were feeling tired and tight so I was hit the ground harder than I would have liked but hopefully feel fine for tommorow.
fast kms 4:19 4:15 4:15 - wind slowed me down on this one 4:00 4:01