9 AM
Run warm up/down 11:59 [3] 2.22 km (5:24 / km)
parkrun warm up
Run tempo 22:41 [4] 5.06 km (4:29 / km)
Some weather on the cramond course this morning. like an actual stream running across the route after about 500m. Made for wet feet and a slow going start. Felt ace despite the awful conditions. Nice to do that fave parkrun with dad again :)
Run intervals 6:38 [5] 1.38 km (4:48 / km)
managed to mis count - 7 x 30s reps with 30s rec
Run 2:46 [3] 0.47 km (5:53 / km) +10m 5:19 / km
great effort