Running intervals 14:59 [5] 4.0 km (3:45 / km)
ahr:177 max:184
4 x 1km (3', 2', 1'). First two good (3.38, 3.34) then blew up massively on the third (3.52) and survived to finish the fourth (3.55). Happy enough, just need to keep at it and will get more consistent hopefully.
Jogging warm up/down 29:54 [3] 5.33 km (5:37 / km) +14m 5:32 / km
Active recovery in the 3' and 2' and then warm down.