NAZ ladder fartlek (4, 3, 2, 1, 1, 2, 3, 4, 4, 3, 2, 1 mins @ sub-LT)

July 17, 2019 14.0 miles 1:38:38 7:02/mi 165 bpm 1161 bts/min 59 ft 20°C

Worcestershire, United Kingdom adidas adizero Adios 3 Garmin Forerunner 935