Run warm up/down 16:02 3.03 km (5:17 / km) ahr:149 max:172
Warm Up
Run intervals 37:21 7.7 km (4:51 / km) +2m4:51 / km ahr:183 max:196
4* 6 mins then 3 * 2 mins
Ran on a new bit down the river, quite dark and didnt have a bright torch but quite liked it as was pretty flat and not very busy. But not quite feeling it tonight, couldn't tell whether it was tired legs or feeling a bit ill but couldn't quite get the pace up - going to just keep it easy and see how I feel for the next couple of days
Run warm up/down 16:29 2.57 km (6:25 / km) +29m6:05 / km ahr:163 max:174