Run intervals 1:00:11 [4] 11.2 km (5:22 / km) +90m 5:10 / km
ahr:170 max:203
Warm Up (~2.5 km)
Keswick A.C.- 5 * 5 mins [90 secs] (~6.5 km)
Uphill going out (~3.50s) then down hill coming back (~3.40s). All felt good and was nice and strong all the way to the end.
Cool Down (~2 km)