warm up 9:24 [1] 1.5 km (6:16 / km) +20m 5:52 / km
Just a little warm up jog with mum. I also did some strides
Running (Time includes rest ) 21:10 [4] 4.9 km (4:19 / km) +50m 4:07 / km
ahr:170 max:195
3x1mile reps with 1min rest.
Mile 1. 6:13
Mile 2. 6:23
Mile 3. 6:28
My knees are actually feeling a little achy and I didn’t absolutely go for it partially because of that. The intensity was kind a of a 3/4
Warm down 10:02 [1] 1.5 km (6:41 / km) +10m 6:28 / km
I was really tired so I did a few min it easy walk and then jogged the rest.
strides (Warm down strides ) 2:40 [2] 0.55 km (4:51 / km) +5m 4:38 / km
2x20s stride 1min walk