Running 40:53 11.27 km (3:38 / km)
ahr:158 max:182 shoes: White Hawk 2
2 mile tempo (~10 minutes of faffing) followed by 6 x 1km (200 jog)
9.48, 2.51, 2.53, 2.52, 2.52, 2.52, 2.51
Alternating leading the reps with Jamie and getting dropped by a couple of seconds on each of the ones he led. He has a big performance coming.