Running 1:15:00 15.37 km (4:53 / km) +155m 4:39 / km
ahr:146 max:179
4 x 4mins (1min) on the canal. Avg 3:43s. Few strides after too.
Felt like plenty, legs tiring on the 4th. Will try and get back on proper sessions as long as the achilles cooperates.