Running intervals 32:45 [5] 7.2 km (4:33 / km) +60m 4:22 / km
ahr:168 max:188 shoes: Asics
6 x 4mins with 90s recovery:
1 - 170/180
2 - 171/183
3 - 171/183
4 - 174/183
5 - 174/182
6 - 178/188
Ran 4:15 for the 5th and had to get back to the start within 4mins after standing recovery so really went for it particularly the last 300m. Finished with about 5s to spare.
Will be going to the endurance stuff after my hols. Felt really fresh despite the long run yesterday. 1:45 is definately about the right time for that long run.
Running warm up/down 25:00 [2] 3.5 km (7:09 / km) +20m 6:57 / km
shoes: Asics
To and from home and around the field. Stretching after intervals too (not included in the time).