Running (Hard)20:48 [2] 3.95 km (5:16 / km) +51m4:56 / km
Running (Hard)27:36 6.2 km (4:27 / km) +31m4:21 / km
5 *1k [3mins] (3 00, 3 00, 3 07, 3 19, 2 59) Whipped out the splits for a quick session on the cycle-path. Went out a bit hard and paid for it later on. 4th rep was uphill. Knees feeling a bit painful and IT band a bit tight so keen to move these back into grass.
Running (Hard)5:00 [2] 0.97 km (5:10 / km) +23m4:38 / km
Running (Hard)18:04 [2] 3.38 km (5:21 / km) +35m5:05 / km