11 AM
Running warm up/down 9:36 [2] 2.08 km (4:37 / km) +19m 4:25 / km
ahr:143 max:149 shoes: Nike elite zoom 8
Drills 11:18 [2] 0.94 km (12:00 / km)
ahr:131 max:146 shoes: Nike elite zoom 8
Running 24:00 [4] 5.48 km (4:23 / km) +79m 4:05 / km
ahr:155 max:195 shoes: Nike elite zoom 8
12 x 1 min [1 min], good to run in a pack with the lads. Really grim but got it done. Never been rapid on the fast reps
Running warm up/down 15:53 [2] 2.86 km (5:34 / km) +24m 5:20 / km
ahr:142 max:151 shoes: Nike elite zoom 8