Running1:06:00 18.57 km (3:33 / km) +153m3:25 / km ahr:147 max:173 shoes: Black Speed
7 miles tempo: 5:16, 5:02, 4:51, 5:15, 5:01, 4:52, 5:17 Plan was 9 miles in 3 x 3 mile progressive blocks but feeling a bit fatigued from the volume and didn't want to push it too much.
5 PM
Running37:35 8.55 km (4:24 / km) +65m4:14 / km ahr:124 max:162