running warm up/down 15:00 [2] 2.5 km (6:00 / km) +33m 5:38 / km
shoes: Adidas Pureboost DPR
easy around Darley Dale checking parts of the map as warm up before intervals on the north section of the cycle path: 15mins 2.5km
running intervals 20:00 [5] 2.7 km (7:24 / km)
max:165 shoes: Adidas Pureboost DPR
intended to do 4 x 1km, but abandon the first halfway and switched to 0.5km, because I felt I could do that at high speed: 5 x 0.5km, (waiting for HR to drop below 100bpm, about 2mins)
1.55 1.53 1.55 1.51 1.54
better than nothing, I think