5 1 mile with a 2 minute recovery. Did this session around Battersea park and had to dodge around people a bit. Felt pretty good. Splits were not great but there was a lot of dodging.
Running hills 24:18 [5] 3.0 km (8:06 / km) max:203
Did an exercise tolerance test at work on the treadmill. It was fucking hard work with a 22% gradient at peak. Broke the hospital record though. My heart rate was over 200 for three minutes. I had ECG monitoring on which was pretty interesting. I had 2 ectopic beats but not bad stuff.
7 PM
Running intervals (Pyramid intervals) 33:45 [5] 8.32 km (4:03 / km)
400m, 800m, 1000m, 1200m, 1600m, 1200m, run to the toilet, 800m, 400m, all with a 100m recovery. SPeed was a tiny bit down probably due to the exercise test but not too bad.