Running 30:27 6.69 km (4:33 / km) +190m 3:59 / km
ahr:142 max:165
WU, 6min tempo, 4x2min, 4x20s
Out to The Sportsman to join ShUOC give it a go.
Running 17:27 2.89 km (6:02 / km) +56m 5:30 / km
ahr:136 max:156
WD/ShUOC giag.
A girls shoe broke so then I walked the other half with her. Got a bit cold.