Running warm up/down 14:34 [2] 2.46 km (5:55 / km)
shoes: Inov8 Trailroc 245
warm up, jog to abbey fields and around the lake
Running hills 21:08 [5] 3.45 km (6:08 / km) +120m 5:13 / km
ahr:168 max:191 shoes: Inov8 Trailroc 245
2 x 5 hills (about 180m with 10-15m climb) with jog down recovery, 3:00 between sets
Times:
49s (ahr 149, mhr 169)
48s (ahr 172, mhr 184)
49s (ahr 173, mhr 187)
50s (ahr 174, mhr 187)
49s (ahr 176, mhr 188)
48s (ahr 153, mhr 179)
49s (ahr 177, mhr 188)
47s (ahr 178, mhr 190)
47s (ahr 181, mhr 191)
48s (ahr 180, mhr 190)
slow slow slow, I am unfit