Intervals

Back to the gym. 2km warmup at 10km/hr

Then the main event: 5km, mainly at 10km/hr, with occasional intervals at 13.5 km/hr, trying to run according to HR monitor - Up to 170 in the intervals, relax back to 150 in the slow. Need to actually do it properly, as I was wimping out at 165.

Total distance this week: 25.69km, this year: 85.71 according to Nike+, plus 0.92 missing = 86.63 km