Running warm up/down 11:39 2.32 km (5:01 / km) +6m4:58 / km ahr:128 max:138 shoes: Nike Zoom Fly
Warm up jog to edge of Sheraton. As you do.
Running intervals 30:37 7.02 km (4:22 / km) +66m4:10 / km ahr:150 max:168 shoes: Nike Zoom Fly
Thought I could do a good interval between Brenneckes Beach (edge of Sheraton) and gates of GRand Hyatt. It was bike path material, not too much traffic and a basic up and over a hill run. Worked out well and I ended up doing 5 (1.2k effort) with 2min rest in between. Beautiful night with sun setting and I rattled along pretty well.
Running warm up/down 16:02 2.3 km (6:58 / km) ahr:122 max:141 shoes: Nike Zoom Fly
FInished at grand Hyatt end so longer jog home. Ended up a bit more on roads as it was basically dark.