Running intervals 53:35 [5] 6.2 mi (8:39 / mi) +80m8:19 / mi ahr:162 max:185 shoes: ASICS Nimbus 24
Mile repeats at Lloyd Elsmore Park track. 1.25 mile warm up and cooldown to the track. 3x1680 in 7:12, 7:27, 7:29 with 1 lap recovery in ~3 min. Average 7:23 (7:04/mile).
Running long 1:44:14 [2] 11.5 mi (9:04 / mi) +100m8:50 / mi ahr:163 max:175 shoes: ASICS Nimbus 24
Along Pakuranga Rotary Trail both directions, with a climb up pigeon mountain (60m) in the middle. Started at 8:30 pace, but the climb got to me, and I faced headwinds on the way back, so slowed a lot and cut short the run a bit.