Running40:34 7.78 km (5:13 / km) +67m5:00 / km ahr:115 max:137
Running28:12 7.56 km (3:44 / km) ahr:161 max:179
6 x 1200 (60s)
3.38, 3.36, 3.36, 3.36, 3.35, 3.37
Legs a bit tired but once I got going it all felt pretty comfortable (until the last couple at least). Happy with that as the last couple of Tuesdays I have felt slow and tired.
Running24:08 4.63 km (5:13 / km) +34m5:02 / km ahr:117 max:133
Running27:26 6.11 km (4:29 / km) +10m4:27 / km ahr:122 max:132
Running33:26 6.8 km (4:55 / km) +1m4:55 / km ahr:132 max:165
Running race 14:30 5.0 km (2:54 / km) ahr:177 max:187
BAL in Manchester. Running as the 'B' string runner. Considering I don't feel fit at the minute I'm happy with the time.. It was hard work and I died a bit in the 4th km but I had two Cardiff guys in front with 500 to go so I had to put in a big effort on the last lap to get 1st of the 'B' guys.. Worth the journey as Swansea promoted to the premier league..