Running intervals 40:35 7.65 km (5:18 / km) +6m5:17 / km ahr:149 max:179 shoes: R-NB Black
5x1km, 100m jogging rest
4:00, 3:47, 3:51, 3:48, 3:45
And some 150m accel's too - which I took much easier than last week, trying not to go below 9sec/50m - given the hamstring attachment tweak last week that stopped my intervals..