Running1:13:52 17.57 km (4:12 / km) +221m3:57 / km ahr:155 max:176 shoes: Saucony Kinvara 10
10km Threshold (3:40min/k, 36:38) + 4x20sec Hill sprints.
Had to get this done in the morning as I'm giving a seminar at lunchtime. Nice morning for it, legs a little heavy and slow to get going, but warmed up into it. Kept HR close to 170 the whole time and didn't worry about the pace too much. Good session, nice to do something a bit longer.
Running1:06:54 15.06 km (4:27 / km) +143m4:14 / km ahr:147 max:177 shoes: New Balance 1080v9 (Pair 2)
Track session. 3x600, 3x400, 3x200m, all with a 2min jog recovery. Aim of the session was to touch a bit of VO2, but with the main focus on maintaining the leg speed from my previous 200/400 sessions. Plan was 1:54's (5k pace), 74's (3k pace) and 34's (1500m pace). Rolled the first 600m quite quick and felt fine, ended up doing all the reps a bit quick, probably pushed a little harder than necessary given it was a super windy day as well.