6 PM
Running 6:15 0.77 mi (8:05 / mi) +11m 7:45 / mi
ahr:149 max:172 shoes: Asics Gel Hyperspeed (5) (8.5)
Warm up jog round the back of a partly dismantled Don Valley.
Running 18:38 3.14 mi (5:56 / mi) +18m 5:50 / mi
ahr:140 max:148 shoes: Asics Gel Hyperspeed (5) (8.5)
1 * tempo loop. That felt pretty tough for that time.
Running 27:25 3.53 mi (7:46 / mi) +16m 7:40 / mi
ahr:125 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)
To Woodbourne Road and then 4 * 400 in 71 / 73 / 71 / 73. Slow but putting a lot of effort in! Then run back to work.