Running7:32 1.75 km (4:18 / km) +8m4:13 / km ahr:157 max:187
Running58:33 15.77 km (3:43 / km) +83m3:37 / km ahr:159 max:171
8 miles threshold and then back. Very windy in parts and my stomach was not great at the end. Probably about right to leave it at 8 rather than push it..
7 PM
Running7:06 1.5 km (4:43 / km) ahr:125 max:132
Running4:36 0.84 km (5:30 / km) +2m5:26 / km ahr:129 max:150