Running1:27:08 21.11 km (4:08 / km) +137m4:00 / km
5 mile sustained.
I cheated a bit and did this around the ring road as I couldn't be bothered doing loops. This meant 2 miles of undulating/slightly up, followed by three miles of mainly downhill. Was planning on finishing with some strides but felt a twinge in my hamstring on the first so cut my losses and jogged home. It's a little tender now but should settle down..
Running38:53 7.07 km (5:30 / km) +66m5:15 / km ahr:112 max:144
Running34:29 8.71 km (3:57 / km) +3m3:57 / km ahr:155 max:181
3 x 1km (60s), 2km (3 mins), 3 x 1km (60s)
2.54,55,55,
5.38,
2.52,53,53
Aim was to run the k's hard but controlled, pick it up for the 2k and then return to the previous level for the last three k's. Was running faster than I thought I would beforehand but feeling good.
Running22:05 4.17 km (5:18 / km) +36m5:05 / km ahr:114 max:129