Running intervals (Moov Speed Endurance) 49:10 9.98 km (4:56 / km) +5m 4:55 / km
ahr:159 max:182 shoes: Haglofs Gram XC 2016
Moov Speed Endurance, level 34. Passed.
After failing the level 35 target last time, ans still having the blister, did not want to aim too high, so set a level 34 target (1.6km intervals @ 4.12 pace or better). Beat it fairly comfortably (after the first interval Moov suggested to try level 36 but I declined...).
Getting quite dark towards the end so did 4 intervals only, but that is roughly in line with Spari training schedule anyway (6x1000 fast).
Will move the target up a notch from next week.