Road running warm up/down 22:01 3.59 km (6:08 / km) +4m6:06 / km ahr:147 max:165 shoes: Brooks Ghost 10
Running tempo 15:00 3.35 km (4:28 / km) +6m4:26 / km ahr:160 max:168 shoes: Brooks Ghost 10
10min tempo + short recovery to the bottom of the hill. Pushing it a bit during the recovery to meet the rest of the team who’s too princess to run on the ‘muddy grass’
Road running hills 15:22 3.12 km (4:56 / km) +70m4:26 / km ahr:168 max:180 shoes: Brooks Ghost 10
7x longwood hill, building.
Running warm up/down 15:00 2.91 km (5:09 / km) +18m5:00 / km ahr:158 max:168 shoes: Brooks Ghost 10