Running (Warm Up) 9:04 [2] 1.4 km (6:29 / km)
ahr:149 max:171 rhr:47 slept:8.0 shoes: NB Zante Foam Blue
Started the watch late but also arrived late to training so missed a bit of the warm up jog.
Running (Intervals) 35:59 [4] 7.7 km (4:40 / km) +8m 4:39 / km
ahr:167 max:190 rhr:47 shoes: NB Zante Foam Blue
2x5mins @ 10k pace with 2mins jog recovery. 7mins jog. 2x5mins @ 10k pace with 2mins jog recovery. 4x10sec strides to end the session.
10k pace ~ 4:00-05/km
Jog recovery ~ 5:30/km approx.
I felt pretty good aerobically tonight but my legs still felt stiff although I kept the pace really consistent and ploughed on. Good session all in all and should feel a bit looser tomorrow hopefully.