Running1:30:42 19.58 km (4:38 / km) +19m4:37 / km ahr:140 max:187
30min progression with James. Split it into 5min blocks starting at 4min/km and trying to bring it down 5sec/km each 5mins. Went pretty well, ran it round Christchurch meadow which was a bit busier than ideal but nice wide paths for some sections. Felt like a bit of work from about halfway but managed to keep picking it up and get in or around the desired paces, so pretty happy overall, good session. Long warm & warm down because we dropped Lucy to South parks for the OUCCC session. Total session: 30'11, 8km, 3'46/km Splits paces: 4'00, 3'52, 3'48, 3'45, 3'41, 3'36