Running intervals 23:00  5.4 km (4:16 / km)
ahr:167 max:178 shoes: NB Fresh Foam Zante v4
2 x (6 x 1min, 45s), 45s. Had been reading some stuff about designing interval sessions and decided I wanted to target aerobic system only so went for 1min. Found a comfortable hard pace 3:35-3:50. Didn't kill myself either, could have have done a couple more - I hear that's the way to do it. Hopefully can fit in a few more between now and Oceania.