Running (Intervals ) 40:09 8.27 km (4:51 / km) +34m4:46 / km ahr:159 max:191 shoes: NB Fuel Cell impulse
Deeside tempo reps, WU,WD - Rhu Na Haven loop. Overall decision was too icy for proper intervals so instead it was 3x tempo speed reps of over a mile (not sure of exact distance) with a recovery jog in between down RNH. Choice of shoes was not optimal.