Running warm up/down 15:12  3.61 km (4:13 / km) +22m4:05 / km ahr:158 max:171 shoes: Nike Zoom Winflo 4
A little late leaving
Running35:00 9.0 km (3:53 / km) +45m3:48 / km ahr:163 max:183 shoes: Nike Zoom Winflo 4
Dropped the morning run to feel a little sharper. Whimped out a bit this evening because the weather has been absolutely horrendous and I was a little cautious about injuries/illnesses before the next 2 weeks of training camp. Jumped on the treadmill with the Joes' for a session instead but actually quite good to get the legs turning. First time I've bailed on an outdoor session I think! 7km tempo: starting at 4:10s and working down to 3:10s increasing pace by 10s/km each km. Then 5x1min at 3min/kms, 1 min off. Pretty sweaty with a lot of folk in the gym but a decent enough session.
Running19:21  4.19 km (4:37 / km) +50m4:21 / km ahr:147 max:169 shoes: Nike Zoom Winflo 4