Road Running intervals 24:05 [5] 4.12 mi (5:51 / mi) +10m 5:48 / mi
Session round Warriston Triangle -
4 sets of 5min (30s rec), 1min (1min rec)
5min paces - 5.59, 5.51, 5.58, 5.49min/mile
1min paces - 5.25, 5.32, 5.38, 5.45min/mile
Running ok though not speedy as usual. Not too far behind Dave, especially last two 5mins. Rob & Kev way ahead. Tough session but a good one for having to measure your effort correctly, or if you don't, it gets messy!
Road Running 17:00 [2] 2.06 mi (8:15 / mi) +40m 7:47 / mi
Real struggle back up the hill to work. Hate this warm down!