Run44:04 [3] 9.02 km (4:53 / km) +103m4:37 / km ahr:158 max:185
Started with intervals but it was -5 and icy so decided to just do a steady run rather than risk decking it. The 2 days off deffo help revive the legs. Calves a bit tight but will stretch them and hopefully be good for a speed session on friday
Run intervals 37:54 [3] 7.01 km (5:24 / km) +124m4:58 / km ahr:138 max:174
3*1k hills. Starting the 2 week cycle simon sent through. Will ditch the wed session tho to give myself enough time to recover from last weeks big mileage