Running warm up/down 18:36 3.55 km (5:14 / km) +5m5:12 / km ahr:141 max:162 shoes: Saucony Triumph 17 v2 (Black)
Running tempo 11:54 3.23 km (3:41 / km) ahr:141 max:155 shoes: Adidas Adizero Pro
The wave is BACK!!!!!! 10’ @T 80s laps best day ever:))
Running intervals 36:00  7.92 km (4:33 / km) +6m4:32 / km ahr:126 max:145 shoes: Adidas Adizero Pro
2 x 5 x 600m [70s]
Pretty big group so probably didn’t get the pacing of these particularly great.... that said, part of the game ey boys - 30/31’s for the first 200m then finishing in about 1:40 = things you absolutely love to see.
Mad mad mad windy, so all pretty good fun working well rotating through with the boys.
Averaged 1:40's for the first set, 1:39's for the second.
Running warm up/down 14:37 3.06 km (4:46 / km) +9m4:42 / km ahr:145 max:157 shoes: Adidas Adizero Pro