Running (Intervals ) 39:37 8.24 km (4:48 / km) +40m4:41 / km ahr:164 max:191
5x4min (1min) + bonus rep and WU (extended across the bridge) & WD. Felt like the good old DR days with Joe back home. This was a pretty tough session, with only 1 min recovery but grinded it out. Good to have Miles running around the same pace, easier to hold a constant speed. Checked watch a couple times, think Av pace was 4:00/km with reps 3/4 being faster (~3:50/km). Last rep was a tough one, up to the housing estate and golf course road so ment it was a slower pace with all the corners and hills but still the same effort.
