Running intervals (Traralgon South trail) 57:52 11.11 km (5:13 / km) +103m4:59 / km ahr:139 max:180 shoes: Saucony Xodus 3.0 green
Pram intervals with Mattias and Kathryn. Pretty slow track today but times were faster than last week which is good. Having Kathryn there to push me was good.
4 x 1km @ 3.56, 4.02, 4.20, 4.14.
Running long 2:17:18 24.21 km (5:40 / km) +436m5:12 / km ahr:137 max:181 shoes: Saucony Xodus 3.0 green
Ran 12km with Bevo on the bike path then after a short break I did a lap of the nature reserve. Felt pretty heavy on the hills but good to get it done.