Running warm up/down 16:32 3.25 km (5:05 / km) +5m5:02 / km ahr:138 max:153 shoes: Saucony Triumph 17
Running tempo 10:03 2.87 km (3:30 / km) ahr:176 max:189 shoes: Saucony Havok XC 2
Primer. 2 x 2mins [30s] - 4mins [1min] float
Running intervals 30:02 7.45 km (4:02 / km) +6m4:01 / km ahr:170 max:190 shoes: Saucony Havok XC 2
10 x 1:30 on/off.
Pretty windy and wild out but got moving okay with the brother feeling relaxed and comfortable. Lovely stuff. Progressed nicely with paces as the reps went on.
On the grass.
Running8:06 1.26 km (6:27 / km) +2m6:24 / km ahr:143 max:171 shoes: Saucony Havok XC 2
6 x 10s strides
Running warm up/down 14:49 3.01 km (4:55 / km) +22m4:45 / km ahr:137 max:153 shoes: Saucony Triumph 17