Running1:32:12 11.45 km (8:03 / km) +20m7:59 / km ahr:160 max:193
OOC running training. went to the track and did 3x1200. one of the laps consisted of running to a control. the other two were laps of the track, one medium speed (no slower than 1:40) and one fast (no faster than 1:30). the order of the laps changed for each 1200.
after that had five min rest, then did a 1200m on the track, then 6x200m with 1:30 rest between each.
Running tempo 40:36 8.64 km (4:42 / km) +13m4:40 / km ahr:180 max:185
Not a super easy run. I ran right after dinner which wasn't very smart. also while heading north-westish on the Howie road allowance I got passed by a speedy ATV that threw dust up into the air making it "foggy" for about a km.