Running warm up/down 17:04 [2] 3.09 km (5:31 / km) +16m 5:23 / km
run to rugby club and then once around the interval loop to know where we were going
Running intervals 31:50 [5] 5.48 km (5:49 / km) +31m 5:39 / km
4 x 1200m intervals on road
Times: 5.11, 5:05, 5.00, 5.02min with 2:15 rest between
4 x around 100m stride outs with walk in between straight afterwards.
feeling as though I'm learning how to push harder on these longer reps and was running with Caroline on these.