Run - Treadmill 40:15  ** 4.05 mi (9:56 / mi)
ahr:139 max:156 shoes: On Cloud 1 Black/Grey
Run 40min Easy-Moderate, RPE6 and work in 6x30s bursts of high speed, RPE9 throughout the run, at least a minute’s’ recovery between bursts.
2.5% incline, 5.8 mph.
8.6-9.1 for speed work
L heel sore again