◪ intervals (Sprintervals) 19:05 [4] **** 4.01 km (4:46 / km) +44m 4:31 / km
ahr:131 max:153 shoes: Nike Zoom Fly
Sprintervals round Whitehaven that Alistair organised(creds to Nixon for planning) 2 1k courses: first one wewere set off at 30 second intervals and Charlie and sunley both caught me up but on the whole could have been worse route choice to 3 was questionable, second course mass start legged it round the first half barely looking at the map then remembered it was training so reduced the pace a bit and had something left for a cheeky sprint finish.
Track running intervals 7:20 [5] 1.47 km (4:59 / km)
ahr:135 max:150 shoes: Nike Zoom Fly
2x(300) 2x(200). (I recorded the rests as well)