7 PM
Running warm up/down 20:52 [2] 4.16 km (5:01 / km) +17m 4:55 / km
ahr:126 max:140 shoes: inov8 X-TALON 212 Black/Red
Jog down to Killing Fields plus WU lap
Running tempo 20:00 [4] 5.85 km (3:25 / km) +27m 3:21 / km
max:191 shoes: inov8 X-TALON 212 Black/Red
HBT MPC: Tempos on Killing Fields 5 x 4 mins [90s]
Running solo off the front. Running off feel and happy pace was faster than expected, especially after yesterday's race
Running warm up/down 27:14 [2] 4.03 km (6:45 / km) +60m 6:17 / km
ahr:133 max:157 shoes: inov8 X-TALON 212 Black/Red
Jogging recoveries and slow jog back