Track workout intervals 41:40 5.01 mi (8:19 / mi) +3m8:18 / mi ahr:137 max:181
Morning group track work.
Warm up, then 4 sets of 5 min:
2 min 10k pace, 1 min 5k pace, 2 min 10k pace
3 min recovery, then repeat, then
2 min 5k pace, 1 min 10k, 2 min 5k, recovery
then same as first
cool down
3 PM
Roller skiing (High St) 1:05:13 [3] 6.58 mi (9:55 / mi) +4m9:53 / mi
Windy. Short section of good pavement with steeper hills at either end. Sticks and pine cone on the road. Not a great workout, but hit my modest target for the month.