Running warm up/down 18:53 [3] 2.76 km (6:51 / km) +41m 6:22 / km
ahr:154 shoes: Saucony Jazz
jogging round crosspool with dad to warm up and back home as warm down
Running intervals (Pyramid) 7:48 [5] 1.94 km (4:01 / km)
max:195
pryamid intervals on the grass track outside school with dad. was aiming for a flat top one but chickened out (again!)
200/400/600/400/200 with 1 min standing rest between (distances rough as the track isn't a 200m it's something weird)
0.47/1.36/2.32/1.38/0.45
slower than when i did these last year but oh well. found it pretty tough and my chest was bad, didn't finish feeling like i'd done a session and it felt pretty pointless. also my dad is not the best pacemaker or motivator :L