3 PM
Running 18:36 [3] 3.84 km (4:51 / km) +7m 4:48 / km
ahr:150 max:161
Running 18:46 [3] 4.7 km (3:59 / km) +18m 3:55 / km
ahr:156 max:186
Post time trial fartlek. 3/2/1 mins with equal jogs and then 300m,200m, 100m
Running 23:32 [3] 4.82 km (4:53 / km) +27m 4:45 / km
ahr:141 max:153
Running 3:24 [3] 1.3 km (2:37 / km)
4x1300m mixed relay. On second leg and had a bit of work to do to catch. Great fun and happy with the time, especially with big mileage and no spikes.
Strength and Conditioning 30:00 [0]