Running10:30 1.79 km (5:51 / km) +7m5:44 / km ahr:144 max:175
Running1:00:58 12.2 km (5:00 / km) +78m4:51 / km ahr:142 max:182
2k (5.50), 10 mins to get to bottom of hills, 4 x 3 hills jog down recovery, 15 minutes back to track, 2 x 1km (2.53, 2.47), 400 jog between ks. Feeling a bit flat tonight but maybe that was because others running well and pushing the pace. I can't remember ever running a track k faster than 2.50.
7 PM
Running18:36 3.58 km (5:12 / km) +2m5:11 / km ahr:126 max:148