6 PM
Running warm up/down 4:00 [3] 0.8 km (5:00 / km)
Running warm up/down 15:00 [3]
Running 2:00 [3] 0.4 km (5:00 / km)
Strides
Running intervals 15:00 [3] 4.2 km (3:34 / km)
Forgot watch today but it felt like I was faster. Got helped by accompanying a weakened Ian for the last couple of runs.
(1000,400)x3
Running 15:00 [3] 0.6 km (25:00 / km)
Running warm up/down 10:00 [3]
Coached stretching and some strength