Running warm up/down 20:00 3.26 km (6:08 / km) +6m6:04 / km ahr:145 max:165 shoes: Brooks Ghost 11
Running intervals 33:00 7.13 km (4:38 / km) +20m4:34 / km ahr:168 max:185 shoes: Brooks Ghost 11
2mins (1min), 4 (1), 6 (3), 6 (3), 4 (1), 2. All around 10k pace. Decided to take this one a bit on the calmer side and decided not to press too much. Was super consistent on pacing! Shat the bed on the second 6 minuter though yikes. R quad all tight. Ankle = awesome!
Running warm up/down 15:00 2.54 km (5:54 / km) +4m5:52 / km ahr:156 max:170 shoes: Brooks Ghost 11