Running21:21 4.15 km (5:08 / km) ahr:144 max:163 shoes: VJ Irock 3
WU
Running36:15 9.68 km (3:45 / km) ahr:154 max:185 shoes: VJ Irock 3
Leisure centre ints 2x8(2), 2x4(1.30), 2x2(1) Was hoping to get a canal sesh in today but ice came overnight again. The 8s felt very comfortable and the progression felt manageable and where it should be so no real complaints there. Not too slushy at all. Grace got chased by a dog twice but it stayed well clear from here - clearly the west lothian dogs are on their best behaviour with me after hearing about my Broxburn antics
Running4:24 0.89 km (4:57 / km) +1m4:55 / km ahr:161 max:168 shoes: VJ Irock 3
astro strides
Running18:36 3.23 km (5:46 / km) +29m5:31 / km ahr:139 max:152 shoes: VJ Irock 3