Run intervals (Maidenhead) 9:43 [5] 3.0 km (3:14 / km)
ahr:163 max:178 shoes: Inov8 Race Ultra 290
5 x 400 (max) [1/2 rep time], 5 x 200 (max) [200 jog]
MAC Track. Short reps session. They definitely got harder but I didn't drop off too much. 400 ~80sec, 200 ~37sec. Knee ok, toe a bit sore next day.
Run warm up/down (Maidenhead) 22:51 [2] 4.33 km (5:17 / km)
ahr:135 shoes: Inov8 Race Ultra 290
warm up, down and between reps