Run warm up/down (BOK Bradley Stoke Warm Up) 19:31 3.16 km (6:11 / km) +41m5:48 / km ahr:157 max:173 shoes: Saucony Guide 10 2017 Grey
Warm up run to Aztec West
Run (BOK Aztec West mile) 6:34 1.61 km (4:04 / km) +8m3:58 / km ahr:179 max:185 shoes: Saucony Guide 10 2017 Grey
1st time I've ever run a measured mile, no idea how to pace it so figured that since I am usually a bit slower than Ifor, I'll just run a bit behind him. Probably was the right tactic as I got to the finish just about at (marginally before) the point of death.
Run (BOK Fartlek Efforts) 34:40 5.56 km (6:14 / km) +15m6:09 / km ahr:165 max:185 shoes: Saucony Guide 10 2017 Grey
After 1 mile effort around aztec west, jog to BMX track, effort round track. Then jog to park for 30s sprint. Quick effort in Little Stoke park to thumb noses at the council, followed by a final effort of nearly 1km. Well planned session by Ifor, loads of fun running round the BMX track!