Road running intervals 1:30:39 20.01 km (4:32 / km) +53m4:28 / km ahr:158 max:178 shoes: New Balance 1500 (ii)
4x 2 miles roughly every 15 mins - plus a bonus 1km as I missed the group at the start but caught them about to start their second as I was part way through my second. As a result times were a bit mixed. Ran 12:12 for the first rep and if I’d kept that up I’d have been pleased. However once I joined the others I was happy to sit in at more like 12:30s as I’d done the extra k with no extra rest. Still fairly cooked by the end and starting to feel the cold.