Running warm up/down 11:54 2.38 km (5:01 / km) +51m4:32 / km ahr:137 max:162 shoes: Adidas SL20
Running35:45 8.74 km (4:05 / km) +156m3:45 / km ahr:175 max:189 shoes: Adidas SL20
4 x 8 (90s)
Solid. With James for the first 2 feeling fairly strong then he started actually trying and quickly distanced me. Just about held it together, stomach a bit dodgy but kept it consistent enough. Strong session on a rolling loop
Running11:39 2.21 km (5:16 / km) +50m4:44 / km ahr:147 max:159 shoes: Adidas SL20
Running1:25:23 20.11 km (4:15 / km) +79m4:10 / km ahr:159 max:179 shoes: Saucony Triumph 19 #3
Long run ft a 5 mile pick up. Nice one. Moving well so decided to add a bit of steadiness round the reservoir. Worked into it and moving nicely by the end. Legs bit flatter afterwards but still generally ok. Bit longer than planned but no fuss, do just need to get fit now