7 PM
Running warm up/down 11:54 2.36 km (5:03 / km) +11m 4:56 / km
ahr:126 max:141 shoes: Nike Zoom Elite 9 Green
Jog to jammo and back. Dark but aranda oval lights on which is a winner.
Running intervals 20:13 4.32 km (4:41 / km) +4m 4:39 / km
ahr:144 max:159 shoes: Nike Zoom Fly
10 * 1min on off on the Aranda Oval that had its lights on. Moved along ok for dark and solo.
Running 5:44 1.0 km (5:43 / km) +10m 5:26 / km
ahr:123 max:136 weight:76.9kg shoes: Nike Zoom Elite 9 Green
Short jog home to read to kids.