Running intervals 1:09:50 13.18 km (5:18 / km) +184m4:57 / km ahr:140 max:171 shoes: Inov-8 Mudclaw 300 green
Flat reps along bottom of Houghall Woods. 6*1min, 3*2min, 2*3min, 1*6min, half rep as rest, with 2 mins between sets. Legs heavy from the weekend, but flat reps didn't seem too bad (hills would have been very slow today).