running (easy + increasing pace) 1:40:00  14.86 mi (6:44 / mi)
slept:8.0 shoes: adizero tempo
session: 20'@7:10'mm / 20' @ 6:55mm / 20' @ 6:25mm / 20' @ 6:04mm / 20' @ 7:10mm
Session was done on a undulating trail route. I felt some discomfort in the left hamstring certainly for the first 20' easy. The second block of 20' @ 6:55mm pace felt like I was really using too much anaerobic effort. However as I moved up to the 6:25mm pace which I think suits my style of running (more aggressive) this block felt very controlled and dare I say it, 'floating'. For the final block of 20' at 6mm pace this was as you can imagine more demanding however pace was consistent over that block. This was an interesting session for me, as the slower pace parts felt really demanding and my pace and effort levels never seemed to settle, but as I got to the quicker part of the session everything settled down into a better rhythm. I have market the intensity as 3, and while the over all session was more intense than that, much of the effort contribution was during the early part of the session.