Strength and Conditioning 30:00 [1]
Core circuit style session.
Cross Training warm up/down 10:00 [2]
Running intervals 58:50 [4] 11.55 km (5:06 / km) +50m 4:59 / km
ahr:151 max:177 shoes: VJ Twister #2
Steady run with 4 x 1mile intervals in the snow and ice; hense the slower times:
5:54 - 170/176
6:01 - 170/177
5:59 - 170/176
6:00 - 170/177