Running warm up/down 13:22 [2] 3.14 km (4:15 / km) +3m4:14 / km shoes: Nike Vomero 12
Running 25:58 [4] 6.56 km (3:58 / km) shoes: Nike zoom elite 9
4 x 1k [2], 4 x 200 [200m] with Jonny and Ali. Pretty bloody windy so the ks felt harder than they should have been. Still feeling fairly decent keeping some stuff in the tank. 3:00,2:59,2:59,2:55, 29s on the 2s.
Running warm up/down 14:45 [2] 3.05 km (4:50 / km) +35m4:34 / km shoes: Nike Vomero 12