Running warm up/down 17:55 3.28 km (5:28 / km) +19m5:18 / km ahr:118 max:139 shoes: Brooks Glycerin 14 Black
Warm up to BYL and a lap of the park.
Running tempo 40:10 8.43 km (4:46 / km) +12m4:44 / km ahr:138 max:161 shoes: Brooks Glycerin 14 Black
BYL intervals, Mona fartlek (4.84km). Don't really want to push the intervals too much so tried to keep the efforts around 10k pace and the floats reasonably quick too which meant I did a lot of overtaking in the floats and being overtaken in the efforts. Left calf feeling a bit tight on the warm down so I cut the corners and slowed it down a bit. Stopped on the way home to make an appointment for Liam to see the physio about his knee.