went for run - ended up doing intervals... will fill in later, late for my girldate.
Run warm up/down 17:18  1.7 mi (10:11 / mi) +80m 8:53 / mi
ahr:140 max:175 slept:10.0 shoes: Asics 2150B5
Out for a pootle, bole hill-stable, then saw a lovely bit for a hill rep or two so ran down and did a few reps...
Run hills 7:13  0.62 mi (11:38 / mi) +105m 7:38 / mi
ahr:184 max:187 shoes: Asics 2150B5
3 reps of the short steep and long diagonal. Jog down recovery.
short ~75m, 15m. long ~105m, 20m.
31 (28), 42 (51)
34 (35), 42 (53)
36 (39), 42
Need to get better at keeping my recovery the same , pretty happy with the longer reps pace though.
Run warm up/down 3:04  0.2 mi (15:20 / mi) +15m 12:26 / mi
ahr:176 max:186 shoes: Asics 2150B5
From the fields down to Rivelin.
Run intervals 6:54  0.78 mi (8:51 / mi) +46m 7:29 / mi
ahr:182 max:189 shoes: Asics 2150B5
45/15s up rivelin. Got much further than I did last time I did this session with Neill. Felt pretty slow though. Session was 6 but watch confused me so ended up doing 7.
Each rep ~150m (30m)
Run 5:58  0.45 mi (13:16 / mi) +60m 9:23 / mi
ahr:179 max:183 shoes: Asics 2150B5
rivelin to coppice
Run hills 8:43  0.8 mi (10:54 / mi) +72m 8:31 / mi
ahr:180 max:184 shoes: Asics 2150B5
Coppice - not as an interval as such, but just making sure I was running properly.
Run warm up/down 22:56  2.1 mi (10:55 / mi) +122m 9:15 / mi
ahr:162 max:177 shoes: Asics 2150B5
Back under the garden centre and through the allotments-stables-crookes-springvale-leamington