7 PM
Running warm up/down 10:38 1.85 km (5:45 / km) +7m 5:38 / km
ahr:151 max:180 shoes: Asics Gel Stratus 3
Followed by heels, knees, strides, pace-increases (x 2)
Running intervals (R109) 18:14 3.47 km (5:15 / km) +2m 5:14 / km
ahr:157 max:188 shoes: Asics Gel Stratus 3
Roughly 8 x 400 m/ 60s
Joined Kyle for his "usual" interval session. Hmm'ed and haw'ed between 8 or 10 - settled for 8. Never leave such options!
Running warm up/down 18:02 2.98 km (6:02 / km) +20m 5:51 / km
ahr:146 max:163 shoes: Asics Gel Stratus 3
Running 10:02 2.05 km (4:54 / km) +26m 4:37 / km
ahr:157 max:182 shoes: Vibram fivefinger Classic
First 10 min session in Vibrams.