running warm up/down 12:09 [3] 2.49 km (4:53 / km) +50m 4:26 / km
ahr:130 shoes: Mizuno Wave Ascend 7
warm up around Morledge Estate before hill intervals
running intervals 47:14 [3] 7.47 km (6:19 / km) +300m 5:16 / km
ahr:148 max:166 shoes: Mizuno Wave Ascend 7
been a wee while since I've done a set of these, the times were no faster so I decided I had to do a set of eight instead of six, in fact, I did ten, the pace was slipping on the last one, so ten was about right
330m (25m), 3mins jog back down:
1.38 1.40 1.40 1.38 1.39 1.41 1.40 1.39 1.41 1.44
(according to the elevation adjustment on the Garmin, the climb is at least 5m less than I had previously estimated using the OS contours)
running warm up/down 4:48 [3] 0.8 km (6:00 / km) +10m 5:39 / km
ahr:132 shoes: Mizuno Wave Ascend 7
around the Dimple to warm down