Running 38:39  4.74 mi (8:09 / mi)
ahr:148 max:174 slept:7.0 shoes: Brooks N8 CX Spikes
8 x 3 min (2 min rest) with Niall & Rod. Loop of Queens Park recreation ground - finding every hill and slope we could.
Splits: 0.52, 0.53, 0.51, 0.53, 0.51, 0.51, 0.49, 0.49
This was a hard session, felt drained from the start. The last two reps in particular were desperate. Good have Niall to mark throughout.
I was worried that my left knee was going to flare up at some points, but it never got too bad.
Running warm up/down 2:00  2.5 mi (48 / mi)
Forgot to turn on my garmin - so this is a guesstimate.