Running 32:13 [4] 7.0 km (4:36 / km)
ahr:164 max:177
Alonng 4th avenue to Blanca, back along 10th avenue.
Intervals (Hill intervals) 45:00 [4] 7.5 km (6:00 / km) +400m 4:44 / km
ahr:141 max:181
Warm up (19:43, 3.5 km). 5 times (4 minute hill running, 5 minute slow jog down the hill). 750 m each, 80 meters of climb each. Cool down (21:21, 3.5km).
Attendance: Adrian (i'm serious!), David, Jason, Marta, and me. Pasta back at Magnus' place.
Running (Warm up / cool down) 41:04 [4] 7.0 km (5:52 / km) +40m 5:42 / km
ahr:141 max:170
Warm up and cool down for WIT.