Running3:16 0.76 km (4:17 / km) ahr:140 max:160 shoes: Nike Zoom Fly 3 #2
Late and little warmup
Running5:12 1.61 km (3:13 / km) ahr:172 max:180 shoes: Nike Zoom Fly 3 #2
Monthly Mile Some progress from the last month and fresher legs, chest feeling tight. I went off hardish with one other person and dropped back after 400/500m, managed to keep it together until 1200m or so but struggled to keep the power down to the end.
Running12:51 2.3 km (5:36 / km) +23m5:20 / km ahr:133 max:145 shoes: Nike Zoom Fly 3 #2
Limited warm down as my chest was in bits and didn't feel great.