Running Training tempo (Long Tempo) 54:28  11.76 km (4:38 / km) +68m 4:30 / km
ahr:139 max:222 shoes: Adizero Boston Boost (Orange)
SRC Long Tempo
Tough session, quick warmup then 20 mins out and 20 back. Started needing a pee so stopped at bottom of Woodcot Brae, lost my group, forgot to start watch again til top of brae. Oops.
Lost track of time I was on as watch doing mile splits so turned back a bit early, but OK as calves tightening so didn't need to break myself.
Pushed on fairly strong towards end but getting sore. Very easy warmdown