| Distance: | 8.45 km |
| Time: | 40:01 |
| Avg Pace: | 4:44 min/km |
| Elevation Gain: | 31 m |
10min Warm up then:
3min on/3min off,
2min on/2min off,
1min on/1min off,
1min/on/1min off,
2min on, 2min off,
3min on/3min off
9min cool down
Think I was roughly holding 3:50 - 4:00 min pace for each interval. Flat and on the road. Wore 1600's, left leg niggly sore/tight.
PM: Circuit Training
3 x 5 push ups, 10 rows(40kg), 15 sit ups, 20 squats, 3 hill runs (20m)
8:37
Been a while since I've done something like this. Was just going through it while I was training someone else.
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