5 PM
Running warm up/down 6:37 [3] 1.23 km (5:22 / km)
ahr:114 max:129
Pt 1 with TA.
Running 13:55 [2] 1.85 km (7:31 / km) +7m 7:22 / km
ahr:104 max:127
Pt 2 with TA.
Running intervals 43:57 [4] 6.4 km (6:52 / km) +20m 6:46 / km
ahr:119 max:147
TA did tough 800s from R5k 2.4k to 3.2k posts and back with loop recovery after each. I ran opposite direction so shorter distance then waited and joined TA on recoveries.
Running warm up/down 14:39 [2] 2.43 km (6:01 / km)
ahr:118 max:125
With TA