8x40s 4x60s 2x80s 4x60s 4x40s 20 rest in between, supporting Regina on our rehab road. Will start integrating this short fast pass in. Felt tough going without a vest but felt great after the session
Running19:32 [1] 2.87 km (6:49 / km) +75m6:01 / km ahr:133 max:143
Running32:30 7.37 km (4:25 / km) +66m4:13 / km ahr:147 max:162
Happy woth performance on intervals today after this morning. Felt super strong . 6x 4.5mins approx On the fifth could feel the lactate kicking in and sixth I cut short not to over do it. Think I had nearly depleted my glucose stores. No snow now but still very wet and muddy in places on track
Running23:15 [1] 3.98 km (5:50 / km) +16m5:44 / km ahr:118 max:148