13/09 Focus: Intervals, Treadmill

Once again, it was off to the dreadmill for intervals. Was going to try for a Lofty but the weather was looking precarious. Left here about 8 am. Started about 8:30.
Legs were heavy, wanted to quit. Kept on going and got in 10 kms in 82:00 flat. Faster than the Barossa 10 ams in May by over 2 mins.
Beat Wednesday's 9.2 kms by about 45 seconds.
Happy with getting to the end.
Now to rest for Sunday's City to Bay.
Gonna get me some foam rolling in tonight and tomorrow.
Black Shoes

The numbers:
Run 7.6 kms/hr (8min/km)
Jog 6.6 kms/hr (9min/km)

0.2/0.2
0.4/0.2
0.6/0.2
0.8/0.3
1.0/03
1.2/0.3
1.0/0.3
0.8/0.2
0.6/0.2
0.4/0.2
0.2/0.2
0.2 Run @9.5 kms/hr