Running 31:00 [4] 7.77 km (3:59 / km) +131m 3:41 / km
slept:7.5 shoes: Nike Zoom Pegasus 31
Dragged myself out for a session to try and clear my head and ease my legs out. 15min tempo (3mins) then a Mona Fartlek which I got wrong annoyingly, did 2*90(90, 2*60(60), 2*30(30), 215(15). Moving better than expected just kept it all nice and relaxed with the weekend in mind.
Splits:
15min tempo:
4.15k (3:36's)
Mona fartlek:
430m, 470m, 290m, 300m, 160m, 170m, 80m, 80m.
Pretty consistent, shorter ones had hills. Recs included.