Running intervals 20:28 [5] 5.6 km (3:39 / km)
ahr:176 max:185
4 x 1200 off 6 minutes, 1 x 800 (I cut the last one short because I died). Thought I might be on track for a nice consistent session, went through the first 3 reps in 4.20 but the 4th was 4.26 and the last 800m was 3.01. Ah well getting there.
Jogging warm up/down 33:38 [3] 6.0 km (5:36 / km)
I wasn't completely static on the recoveries, did a 200m shuffle. Plus run home.