run58:00 11.03 km (5:16 / km) +59m5:07 / km ahr:142 max:167 shoes: Brooks Adrenaline 20.2
Cruisey RRR run with Blase, Rhys and Michael. Knees not too bad today. Pretty warm and humid at 5:40, bit better than it would have been before the 3:10pm thunderstorm (40mm in half an hour).
run54:32 10.68 km (5:06 / km) ahr:152 max:175 shoes: x-talon 230
WU, 2x200, 2x400, 2x600, 2x800, 2x1km, 200m jog recoveries. Nominally @5km pace, but it was hot, humid and I haven’t done intervals in a while, and I just got progressively slower as the session went. Knee pretty sore at start but noticed it less once I got going, maybe just because I was suffering in other ways.