Running warm up/down 14:23  2.72 km (5:17 / km) +24m 5:04 / km
ahr:145 max:158 shoes: Brooks Adrenaline GTS #3
run to MC with Mariama and Kat, much quicker than I would have liked the warm up to be
Running - intervals 36:00  7.53 km (4:47 / km)
ahr:173 max:195 shoes: Inov8 X-Talon 212 #5
3 sets of [4 min, 3 min, 2 min, 1min] continuous, increasing pace each time and no rest between, 3 min rest between sets.
Weird session and tricky to pace (we were told 5km, 3km, 1500m, 800m paces for the 4,3,2,1mins which was ridiculous). At least I managed to get the sets consistent.
0.92km (ahr 160, mhr 175)
0.72km (ahr 178, mhr 184)
0.52km (ahr 186, mhr 191)
0.28km (ahr 192, mhr 194)
0.93km (ahr 170, mhr 181)
0.72km (ahr 182, mhr 185)
0.50km (ahr 186, mhr 189)
0.28km (ahr 191, mhr 194)
0.92km (ahr 172, mhr 182)
0.71km (ahr 184, mhr 187)
0.50km (ahr 189, mhr 192)
0.29km (ahr 193, mhr 195)
Longer session than I probably should have done but session didn't make sense to cut short so thought I'd go for it.
Running warm up/down 18:58  2.74 km (6:55 / km) +50m 6:21 / km
ahr:140 max:157 shoes: Inov8 X-Talon 212 #5
jog home with Fran
don't know why everyone runs to/from MC this way, there is definitely a quicker way, anyway this warm down is longer than it should have been and the over all running volume for today is definitely more than I should have done, I'll see how the foot feels tomorrow and I might have to cut it down over the next couple of days