6 PM
running warm up/down 14:00 [2] 2.72 km (5:09 / km) +25m 4:55 / km
ahr:137 max:155 shoes: Mizuno Wave Ascend 7
steady down to the park for intervals (hip flexor stretches before setting off)
running intervals 25:47 [5] 5.36 km (4:49 / km) +10m 4:46 / km
ahr:157 max:168 shoes: Mizuno Wave Ascend 7
5 x 1km, off 90secs: 3.53 3.55 3.52 3.59 3.56
hmmm, not working hard enough, the fourth one was slowed by almost tripping over a dog
running warm up/down 8:48 [1] 1.4 km (6:17 / km)
ahr:139 max:168 shoes: Mizuno Wave Ascend 7
jog home (don't know how the max HR was 168)