Running warm up/down 24:03 5.22 km (4:36 / km) +4m4:36 / km ahr:139 max:147 weight:78.1kg shoes: Nike Zoom Elite 9 Green
No Sam this week but he's trained me so well I still did a long warm up.
Running intervals 20:05 4.38 km (4:35 / km) ahr:158 max:172 shoes: Nike Zoom Elite 9 Green
Industry Ints except DavO and Tom Braizier turned up this week for first time ever. Seemed to inspire the competitive juices in all of us and speed was up. Suited me as wanted to have a bit of a focus and kept up with Leaney for all except the last two when I tailed off a bit. Quick.
Running warm up/down 15:10 2.86 km (5:18 / km) +3m5:16 / km ahr:135 max:145 shoes: Nike Zoom Elite 9 Green