5 PM
running warm up/down 17:15 [2] 3.19 km (5:24 / km) +54m 4:59 / km
ahr:140 max:156 shoes: Adidas Pureboost DPR
easy around Morledge and cycle path to warm up for intervals, tough going up the hill out of the door
running intervals 23:40 [5] 2.32 km (10:12 / km)
shoes: Adidas Pureboost DPR
intervals on Vale rise, a gentle 10m ascent over 170-180m with a sharp bend:
8 x 45secs (or less)
waited until HR dropped back below 100bpm between each one, about 2-2.5 mins
running warm up/down 5:15 [2] 0.9 km (5:50 / km) +10m 5:32 / km
shoes: Adidas Pureboost DPR
easy around Morledge as warm down