Gym intervals 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics Gel Hyper Tri
3 sets of 4x(500 fast + 300 jog) with a minute rest in between.
Then 2 sets of 400/300/200/100 fast alternating with ditto jog.
Fast = 5min k or better. Jog = 7mink
Kept varying fast up to 4:45mink. The quicker reps made it easier to hold at 5. Covered a total of 6k at 5mink or better.