Running31:36 6.64 km (4:46 / km) ahr:135 max:153 shoes: Brooks Trace 1 #2
Running21:53 4.47 km (4:54 / km) +30m4:44 / km ahr:137 max:152 shoes: Brooks Trace 1 #2
Running40:38  8.78 km (4:38 / km) +25m4:34 / km ahr:144 max:162 shoes: Brooks Trace 1 #2
Churchill sesh 2 lap tempo(3min), 2x6x400(90) (3min between sets) Now this is what we call a session. Took the tempo at 3:10s to just sit back and watch the carnage unfold in front of me - thoroughly enjoyable. Huge group of lads out which was awesome for the 400s - awesome to be sitting in 14th and going through in 64secs. Paces were nice and consistent for all of them. Felt good throughout and really went for it on the last rep with a 60 dead. Had to go up the inside which is obviously reprehensible but it really all was in the interests of emptying the tank, as one should do.
Running28:21 5.01 km (5:40 / km) +23m5:32 / km ahr:133 max:156 shoes: Brooks Trace 1 #2