Running warm up/down 9:46 [3] 1.87 km (5:13 / km)
ahr:148 shoes: Asics Gel-DS Trainer 23
Running tempo 15:00 [4] 3.62 km (4:09 / km)
ahr:165 max:192 shoes: Asics Gel-DS Trainer 23
15 min temporun with keegan
Running warm up/down 3:19 [3] 0.58 km (5:43 / km)
ahr:150 shoes: Asics Gel-DS Trainer 23
We were both pretty dead after the tempo in the heat so we walked for a while (not included in this) and then jogged home