5 PM
running warm up/down 10:02 [2] 2.03 km (4:57 / km) +5m 4:53 / km
ahr:140 max:153 shoes: Mizuno Wave Ascend 7
down to the park along the Derwent before intervals/HR test, increasing pace as instructed
running 9:00 [3] 2.5 km (3:36 / km) +15m 3:30 / km
ahr:159 max:173 shoes: Mizuno Wave Ascend 7
short sharp session: 3 x 3mins off 60secs: approximately 820m each time, slightly more on the first, bit of stitch towards the end (plum cake at -2hours), not quite maximal
running 5:00 [1] 0.75 km (6:40 / km) +30m 5:33 / km
shoes: Mizuno Wave Ascend 7
easy back home from the Derwent