Running warm up/down 19:21 4.1 km (4:43 / km) +6m4:41 / km ahr:135 max:148 weight:77kg shoes: Nike FreeRun Distance
Bit early today so longer warm up which was probably good.
Running intervals 18:24 3.87 km (4:45 / km) +2m4:44 / km ahr:152 max:171 shoes: Nike FreeRun Distance
Down on numbers today and the usual "leaders" of what to do were not there. Ended up doing a bit of a dogs breakfast session of 3*1lap(600m/2mins), 1/2 lappers. Recovery time was getting across to meet Alan who was doing slightly longer session and running much faster.
Running warm up/down 10:22 1.95 km (5:20 / km) +4m5:17 / km ahr:137 max:147 shoes: Nike FreeRun Distance
Cool down talking trades with Alan and Leaney. Alan v excited about Jaeger O'Meara coming to the Hawks. Last week it was tears from him following Sam Mitchell departure. Typical trade week.