Run intervals 26:45 [3] 4.27 km (6:16 / km)
shoes: Asics 1160 (#6)
Easy week this week however felt I needed a little kick so tried a couple of pyramids - except they are more like triangles
2 times 90s, 60s, 30s, 15s (with same rest in between)
didn't feel great warming up however seemed OK once I got started. GPS suggests somewhere around 3:30 to 4:00 min/km pace with cadence well into the 90's (peaked at 99 apparently). There's a clear correlation with cadence and speed - both dropped a little together during each interval
The warmdown was faster than the warmup and I was running into a stiff'ish headwind - looks like the legs got used to turning over more quickly