Running (road) 30:00 [3] 4.52 mi (6:38 / mi) +44m 6:27 / mi
ahr:154 max:172
10x 90”@10km pace / 90” Roll on recovery
Warm up legs felt relatively fresh moving ok. Very dark and very windy tonight but of a shock to the system.
Felt ok no real fatigue used perceived effort tonight and in all honesty I could have gone a little harder on the 10k efforts and probably took my foot off the gas too much on the recoveries either way it still was a decent work out. It feels good getting use to alternating my efforts.
Cool down felt ok just relaxed and allowed the legs to recover.