5 PM
Run warm up/down 25:16 4.12 km (6:08 / km) +23m 5:58 / km
ahr:144 max:175
Warm up and drills
Run intervals 26:04 5.26 km (4:58 / km)
ahr:164 max:193
5* 4 mins [90 secs]. Nice to be back with people :)
Run 20:05 3.14 km (6:24 / km) +52m 5:55 / km
ahr:165 max:176
Strides and cool down