Running (Intervals) 31:48 7.21 km (4:25 / km) +25m 4:20 / km
ahr:158 max:192
WU & Deeside intervals - 5x4mins 90 recovery.
Running (Intervals ) 8:10 1.55 km (5:16 / km) +11m 5:05 / km
ahr:160 max:174
WD + 5x strides (bonus reps) between lampposts, roughly 15 seconds?? No idea