Road running intervals 1:03:41 13.62 km (4:41 / km) +121m4:29 / km ahr:161 max:188 shoes: Asics Tarther Japan
6x 1km starting every 5 mins, then 800m/2x400m/2x200m Felt like I was flagging so split the last two planned k reps into shorter bursts to keep the quality reasonably high. On reflection the <90s recoveries were pretty challenging. Times: 3:41, 33, 35, 36, 38, 38; 2:57; 1:22, 20; 35, 40