Running warm up/down 11:57 2.63 km (4:32 / km) +4m4:30 / km ahr:137 max:147 weight:75.8kg shoes: Nike Zoom Elite 9 Green
No Sam this week so solo warm up.
Running intervals 22:08 5.87 km (3:46 / km) +1m3:46 / km ahr:165 max:172 shoes: Nike Zoom Elite 9 Green
1234321 mins with 1min floats. Tough session and guys my pace not there. Hung on to James till the first 3min effort then fortunately Leaney arrived (late) and did the rest hanging off the back of him. Found the session tough, especially as bit windy, but good training.
Running warm up/down 13:09 2.9 km (4:32 / km) +4m4:30 / km ahr:149 max:158 shoes: Nike Zoom Elite 9 Green
Cool down with Marty pumping me with (legal) questions regarding race on weekend.