Running warm up/down 12:00  2.0 km (6:00 / km)
shoes: New Balance Red
Ran out to fletcher moss and found the track
Running intervals 24:00  2.4 km (10:00 / km)
ahr:160 max:202 shoes: New Balance Red
Ran a 3 person realay in pairs, so we got the time of 2 reps to rest. Me and Alistair were together. Each rep was about 350-400m long
One direction was slightly mor climb in the middle, and i was slowing down towards the end
Running (Between the 2 places) 18:00  2.0 km (9:00 / km)
ahr:160 max:206 shoes: New Balance Red
Ran across the park to find a place to do parlauf. We discussed a few places to do it and ended up on the rugby pitches.
Running intervals (Parlauf) 8:30  1.2 km (7:05 / km)
ahr:201 max:206 shoes: New Balance Red
Me and John together, round half of the rugby pitch.
Running warm up/down 13:00  1.5 km (8:40 / km)
ahr:170 max:194 shoes: New Balance Red
Ran back, had moved back through the park, so less distance