w/u
- run from WHS to Iris and Woodroffe
w/o
-10 legs...9 controls...chase in partners...1 minute head start...close/ widen gap 1:30 rec from when the chaser reached each control...I did mine solo and took 2-2:30 rec
w/d
- back to WHS
Running warm up/down 5:49 1.21 km (4:50 / km) +1m4:48 / km ahr:127 max:138 shoes: mizuno wave rider 19 (45-2E)
Running warm up/down 9:30 1.74 km (5:28 / km) +11m5:18 / km ahr:125 max:139 shoes: mizuno wave rider 19 (45-2E)
Running intervals (+rec) 45:00 7.17 km (6:17 / km) +10m6:14 / km ahr:135 max:162 shoes: mizuno wave rider 19 (45-2E)
Running warm up/down 8:05 1.39 km (5:50 / km) ahr:127 max:133 shoes: mizuno wave rider 19 (45-2E)
Running warm up/down 6:10 1.15 km (5:23 / km) +12m5:07 / km ahr:133 max:143 shoes: mizuno wave rider 19 (45-2E)