5 PM
Running warm up/down 27:22 5.73 km (4:46 / km) +38m 4:37 / km
ahr:124 max:148
WU
Running 14:41 4.22 km (3:29 / km) +3m 3:28 / km
ahr:150 max:165
7x600 comfy.
Feeling strong and flowing. Stopped at 7 as was on my own and didn’t need to push on any more.
Running 1:10 [1] 0.4 km (2:55 / km)
ahr:101 max:115
4x100
(30m flow into 70m fast)
Running warm up/down 14:38 3.08 km (4:45 / km) +18m 4:37 / km
ahr:137 max:148
WD