Road Running warm up/down 28:12 [3] 4.15 mi (6:48 / mi) +312ft 6:21 / mi
shoes: Hoka one one clayton 2
Warm up and cool down to session on the roads, legs felt good. Calves a tad tight from wearing old road shoes as my new ones have ripped, gutted!
Road Running intervals 17:10 [5] 3.73 mi (4:36 / mi) +285ft 4:17 / mi
Road session with a solid group including matty, josh and Chris.
Did 2 x 1km off 90 seconds then 5 x 800m off 90 seconds.
Road loop so slightly downhill then slightly uphill return after a spin on the industrial estate.
Ran 2:58/2:56 for the 1km then 2:16,2:17,2:15,2:14,2:10 for the 800m legs felt good tonight after some hard training and those paces felt comfortable, which considering the awful rainfall and undulating loop it was good to be beating a 1:52 800m runner in matty on the reps.