Gym 48:00 [3] 8.2 km (5:51 / km)
shoes: Asics Gel Hyper Tri
Treadmill. 300 fast, 45 sec rest, 400 slow, 300 fast, 90 sec rest ; repeat x4. Then 7 x 600 tempo with 90 sec rests. Worked up to 4:48 pace in the first exercise, too tired to get that quick for the second one .