Gym warm up/down 10:00  shoes: Asics Gel Hyper Tri
Gym intervals 1:00:00  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.