Running warm up/down 14:05 [2] 2.74 km (5:08 / km)
Running tempo 19:58 [4] 4.91 km (4:04 / km) +45m3:53 / km
Hallam Parkrun, wanted to do something a bit faster so decided to do parkrun. aimed for top end threshold amounts of effort. Nice Shuoc turn out as well
Running warm up/down 20:58 [2] 3.48 km (6:01 / km) +94m5:18 / km
Running warm up/down 18:46 [2] 3.14 km (5:59 / km)
Running intervals 17:00 [4] 3.73 km (4:33 / km)
Shuoc intervals: had to push the time back as train didn't get in until 6pm. 3 x 4min (1min), 2min Cut the session short as feeling very tired after spook and dental school retreat.
Running warm up/down 17:30 [2] 2.84 km (6:10 / km) +74m5:27 / km