Running intervals 42:41 [4] 9.04 km (4:43 / km) +45m 4:36 / km
ahr:154 max:194
(5,4,3,2,1) min on the KF [1min]
Felt grim, now I think about it my cough hasn't really ever shifted since east champs... Coughing up grot.
Nice to have Freddie with me for a few of them.