Road Running 30:50  7.11 km (4:20 / km)
Intervals - 2x5min (90sec) 2x4min (80sec) 2x3min (70sec). Legs feeling very tired and heavy on way down from weekend running. Set out with Mark but couldn't quite stay with him...not far behind. Sat behind Mark and Cat for most of the session but pace was consistent and reasonable. Managed to finish strong and lift pace for last rep which felt good. Really pleased with the session.
3.42 / 3.34 / 3.39 / 3.38 / 3.35 / 3.32