Running (Road)15:04 3.07 km (4:55 / km) +14m4:48 / km ahr:137 max:149 shoes: Asics Gel Noosa Tri-10
Running (Road) hills 20:54 4.49 km (4:40 / km) +111m4:09 / km ahr:169 max:183 shoes: Asics Gel Noosa Tri-10
Not a good night on the hills, think too long since eating maybe, ate lunch about 13:30 and forgot to bring a snack to my lecture then. Also heavy-ish legs again.
Donie said to go a bit easier tonight since i had 6*300 on the track after, im not sure he meant so slow though....
Running (Road)2:47 0.52 km (5:21 / km) ahr:149 max:158 shoes: Asics Gel Noosa Tri-10
Back across to the track
Running (Track) intervals 8:52 2.32 km (3:49 / km) +3m3:48 / km ahr:177 max:187 shoes: Nike Zoom Rival MD8
6*300, 100 recovery
With Gruff for 5 and then alone on the 6th. This felt easier than the hills for some reason.
Mostly in the 48-49 range for each rep which was inside the suggested 51sec
Running (Road)24:12 4.52 km (5:21 / km) +24m5:13 / km ahr:150 max:158 shoes: Asics Gel Noosa Tri-10
Straight home since feeling tired and decided that an extra 3.5km maybe wasnt a good idea......also needed food