Running tempo 32:02 [4] 8.85 km (3:37 / km)
ahr:167 shoes: Muzino Wave Rider - Blue/White
Progression 10'11'11' added 2' on to last week
This time had a flat loop then went onto the track for the end of the first 11' amd all of the 11'
The last 11' just off my 10km pace
10' @ 4:11 min/km AVHR 149
11' @ 3:43 min/km AVHR 170
11' @ 3:09 min/km AVHR 182
Maybe this tempo was a little quick for the heavy miles but not sure