Running tempo 23:27 5.65 km (4:09 / km) +78m3:53 / km ahr:181 max:200
Tempo run with athletics people so well paced. Not pushing hugely hugely but nice to get the legs moving quickly (for me). Could hold a convo the whole way so the trusty wrist hr is lying.
Running warm up/down 8:42 1.67 km (5:13 / km) +3m5:10 / km ahr:168 max:184
8 PM
Running 1:20 [4] 0.6 km (2:13 / km)
4 x 150m at the end on the track. Forgot to record so no clue what times but dad reckons 20s ish.