Running warm up/down 10:21 [2] 1.94 km (5:20 / km)
Running intervals 27:00 [5] 5.12 km (5:16 / km) +43m5:04 / km
Intervals with Pippa, Ellen and Jacky. 4 x 2min 4 x 1min 4 x 30s 1min between reps and 2min between sets Worked really hard and enjoyed it. Rest included.
Running warm up/down 13:22 [2] 2.02 km (6:37 / km) +67m5:41 / km
Running warm up/down 8:51 [2] 1.57 km (5:38 / km) +56m4:47 / km
Running intervals 32:00 [5] 6.08 km (5:16 / km) +36m5:07 / km
Intervals with Jihanna again. 2 x 4min (2min) 4 x 2min (1min) 4 x 30s (1min) 2 x 15s (30s) Could feel my quads from Sunday still but felt I was moving well despite that
Running warm up/down 13:31 [2] 2.36 km (5:44 / km) +16m5:32 / km