Running intervals 29:57 5.17 km (5:48 / km) +1m5:47 / km ahr:149 max:178 shoes: Adidas Supernova Glide
Wessex training - 1k loops
Only 4, again probably should do more reps in the future.
Clearly I am faster when motivated to run with others, as the last rep I did alone, and it was slower. The good news is that none of this was at maxHR, although not yet in Z4 which will be the target for sub-4m