Running warm up/down 7:00 [1] 0.8 km (8:45 / km) shoes: Brooks Vapor 4
Running intervals 20:00 4.3 km (4:39 / km) shoes: Brooks Vapor 4
1 min jog, 20s '10k pace', 20s '5k pace', 20s going for it, would say i was going faster than that on the first 2 but not necessarily all out sprinting on the 3rd. was expecting a 12 min session so kept pushing thinking this has to be the last one so the middle was fastest... by the last one was slowing though
(abso no clue how far i went because its a little circuit between buildings so my gps just goes nuts, but what i got off mapometer seemed to make my pace too fast)
Running (sprints) 3:00 0.45 km (6:40 / km) +15m5:43 / km shoes: Brooks Vapor 4
'hill' sprint- up a wee ramp then jog down. was going quite fast tbh. still too pleased with myself about the fact i ran up a mountain at the weekend and was telling the guy i ws running with all about it